05212018- BPU/DB Snatch/Wall Ball

Don't forget that next Monday is Memorial Day Murph. It kicks off at 930am. 

Strength/Skill:

Back Squat- 5 x 5 (try to add 5-10 lbs from last week)

Workout of the Day:

Complete as many rounds as possible in 12 minutes of:

5 Burpee Pull Ups

10 Alternating Arm Dumbbell Snatches

20 Wall Ball

05192018- Partner "Whitten"

 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Workout of the Day:

With a partner, complete 5 rounds for time of:

22 Kettlebell Swings

22 Box Jumps

Run 400 meters

22 Burpees

22 Wall Ball

*split exercises and run together*

05182018- "Angie"

Old School CrossFit video for today's classic benchmark workout. This is also some great prep for Memorial Day Murph which is quickly approaching. Mark your calendars for Memorial Day (May 28th) at 930am.

Strength/Skill:

5 sets of:

Dumbbell Walking Lunge x 12 steps

(one dumbbell in front rack and one overhead)

Workout of the Day:

"Angie"

For time: 

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

05122018- "Man of the Year" Workout and Party

Dumbbell Power Cleans, Air Squats and Double Unders #crossfit #cf414

A post shared by CrossFit 414 (@cf414) on

Don't forget that today is the "Man of the Year" fundraiser. Come workout at 930am and then stick around for a party after! Bring some snacks or drinks if you would like.  Also, don't forget your charitable contribution!

Workout of the Day:

With a partner, complete as many rounds as possible in 10 minutes of:

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

rest 5 minutes

With a partner, complete as many rounds as possible in 10 minutes of:

Row 500 meters

30 Burpees

rest 5 minutes

With a partner, complete as many rounds as possible in 10 minutes of:

50 Dumbbell Snatches

25 Synchronized Sit Ups

50 Wall Ball

25 Synchronized Sit Ups

 

 

05112018- "Jack"

 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Don't forget about the workout and party this Saturday! See the Facebook event here for more details.

Strength/Skill:

5 sets of:

Single Arm Dumbbell Overhead Lunge x 12 steps

Workout of the Day:

"Jack"

Complete as many rounds as possible in 20 minutes of:

10 Push Press (115/80 lbs)

10 Kettlebell Swings

10 Box Jumps (24/20 inch)