06282017- Deadlift/Burpee/DB Push Press

Strength/Skill:

Part A:

Take 10 minutes to build to a One Rep Max Press

Part B:

Complete two sets for Max Reps of Push Press with weight from Part A

Workout of the Day:

7 rounds for time of:

7 Deadlifts (185/115 lbs)

7 Burpees

7 Single Arm Dumbbell Push Press (each arm)

06262017- Pull Up/Wall Ball/Row

Partner Sled Pushes #crossfit #cf414

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Strength/Skill:

Front Squat- 4,3,2,4,3,2

*move perfect and get ready to test a Front Squat One Rep Max next week*

Workout of the Day:

Complete 4 rounds for max reps/calories of:

30 sec Chest to Bar Pull Ups (sub Muscle Ups if you have them)

60 sec Wall Ball

90 sec Row Calories

*rest 2 minutes between rounds*

 

06242017- Partner Saturday

Don't forget that we are having a party at the gym this evening (Saturday) starting at 4pm. Please bring some drinks, snacks or meat to throw on the grill. 

Strength/Skill:

Rotate through:

Sled Push x 50 ft as Heavy as Possible

Pistol Practice

Around the World Toes to Bar

Ring Dip Development

Workout of the Day:

Climb the ladder as high as possible with a partner in 10 minutes of:

5 Row Cals

5 Burpees over the Rower

10 Row Cals

10 Burpees over the Rower

15 Row Cals

15 Burpees over the Rower...

rest 5 minutes

Alternate full movements with a partner for 10 minutes of:

8 Dumbbell Thrusters

8 Toes to Bar

8 Kettlebell Snatch

06232017- "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

Don't forget that we are having a partay at the gym this Saturday! It starts at 4pm. We will be grilling, having some drinks and playing games. Please bring some snacks, meat for the grill or drinks. 

Workout of the Day:

"Badger"

3 rounds for time of:

30 Squat Cleans (95/65 lbs)

30 Pull Ups

800 meter Run

06222017- Summer Tank Pre Order

Summer Tanks are up for pre order right now. There are three versions (2 ladies and 1 unisex). Make sure to sign up at the gym. Or, if you won't make it in this week e-mail me (marcus@crossfit414.com) and I can get you all the info. 

Strength/Skill:

5 rounds of:

Overhead Dumbbell Lunge x 6 each arm

Max Strict Handstand Push Ups

Broad Jump 50 ft in as few jumps as possible

Workout of the Day:

CrossFit.com Workout 170614

In front of a clock set for 12 minutes:

1 minute of Double Unders

1 minute of Dumbbell Snatches (50/35 lbs)

2 minutes of Double Unders

2 minutes of Dumbbell Snatches (50/35 lbs)

3 minutes of Double Unders

3 minutes of Dumbbell Snatches (50/35 lbs)

06212017- Deadlift/Burpee/Swing

Don't forget that there is a gym party this Saturday at 4pm! Come on by and bring some drinks, meat for the grill or snacks if you would like. 

Strength/Skill:

Deadlift- 4,4,4,3,3,3

*between each set complete 30-45 second FLR hold on rings*

Workout of the Day:

Complete as many rounds as possible in 15 minutes:

10 Deadlift (225/155 lbs)

15 Bar Facing Burpees

20 Kettlebell Swings 

*rest 1 minute on your own between each round*

06202017- Two x AMRAP7

Sunrise 🌅 and Goblet Squats with the 530am Crew #crossfit #cf414

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This weekend is Summer Soulstice on North Ave and the Downer Ave Bike Races. Which means we are having a party! Meet up at the gym starting at 4pm on Saturday for some grilling and outside games. 

Strength/Skill:

Rotate through:

Strict Press x 6-8 reps

Strict Pull Up Development

Weighted V Up x 10 reps

Workout of the Day:

Complete as many rounds as possible in 7 minutes of:

10 Row Calories

10 Push Ups

rest 5 minutes

Complete as many rounds as possible in 7 minutes of:

10 Push Press

10 Toes to Bar