Friday, July 28th 2017

Workout of the Day:

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups (kipping or banded pull-ups)
30 Burpees
20 Cleans (145/100) (115/75)
20 Jerks (145/100) (115/75)
10 Snatches (145/100) (115/75)
10 Ring Muscle-Ups (wall climbs or muscle up progressions)

Be sure to log into your Triib.com Account and Download the iPhone app to check into a T-Town class and track all your daily workouts! https://crossfit-t-town.triib.com/accounts/login/

Tuesday, July 25th 2017

Workout of the Day:

AMRAP 5:
600 meter run, then
“The Chief” (115/75)
-rest 5 minutes

AMRAP 5:
400 meter run, then
“The Chief” (135/95)
-rest 5 minutes

AMRAP 5:
200 meter run, then
“The Chief” (155/105)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Be sure to log into your Triib.com Account and Download the iPhone app to check into a T-Town class and track all your daily workouts! https://crossfit-t-town.triib.com/accounts/login/

Saturday, July 22nd 2017

Workout of the Day:

*10 Round for Time:

200 Meter Run

12 deads 155/105

9 Hang Power Cleans

6 Push Jerks

*Athletes alternate rounds for 10 Rounds in teams of 2 … athlete A completes round 1, tagging athlete B for round 2 …

Friday, July 21st 2017

Workout of the Day:

Ascending Ladder by 3’s for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar …

Happy Birthday Lindsey!

Thursday, July 20th 2017

Workout of the Day:

24 Minute EMOM:
Minute 1: Muscle-Ups (progressions) or Wall-Climbs (3-7reps)
Minute 2: Strict HSPU or (Strict DB Sated Presses)
Minute 3: Front Rack DB Reverse Lunge
Minute 4: Hollow Body Hold

Athletes will work 40 seconds and rest/rotate stations on 20 seconds

Wednesday, July 19th 2017

Workout of the Day:

For Time (20 minute time cap):
2000 Meter Row
150 Double Unders (75 dubs or 300 singles)
10 Rounds of Cindy