Archive | CrossFit Workouts

mu

Wednesday 03/04/15

mu

Wednesday 03/04/15

Skill/Strength: MU Work, Strict Pull Ups, Dips

Conditioning:Rowing, DUs, MU

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Tuesday 03/03/15

Tuesday 03/03/15

rowing

Tuesday 02/17/15

Skill/Strength: Push Press

Conditioning: Rowing, Thrusters, Pull Ups

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Monday 03/02/15

Monday 03/02/15

wall-ball-shot

Monday 03/02/15

Skill/Strength: Back Squat

Conditioning: Wall Balls, Burpee Box Jump, DUs

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Friday 02/27/15

Friday 02/27/15

Friday night Light

Friday 02/27/15

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

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Wednesday 02/25/15

Wednesday 02/25/15

zak

Wednesday 02/25/15

Skill/Strength: OHS

Conditioning:OHS, Burpees, Box Jumps, Rowing

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pistols

Tuesday 02/24/15

pistols

Tuesday 02/24/15

Skill/Strength: WOD Skill Review

Conditioning: C2B, Ring Dips, T2B, HSPU,HR Push Ups, Pistols, Thrusters, MU’s

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Friday night Light

“Friday Night Lights” – Open 2015

Friday night Light

The Open is almost here and we have over 40 athletes signed up.  It is going to be a great time of PR’s, Community, and taking your workout to the next level.  If you are on the fence about signing up this is your chance to compete against yourself to see how far you have come in your CrossFit journey.  If you are newer to CrossFit you can do scaled, and if you want to take your workout to the next level you can do RX.  The cool thing on this option, you will not have to choose RX or Scaled until the workouts are released.

Friday night will be set up to have all competing athletes show up at 5:00pm to start warming up.  We will have an athlete and volunteer standards and briefing meeting at 5:15pm with the first heat starting at 5:30pm. If you are unable to make it on Friday night, we will have other options for you to do the workout including all-day Friday class and Sunday night during open gym.  We will have a sign up sheet on the front whiteboard which will have all competing athletes names.  To help coordinate, you must fill in the day and time that you are planning to do the workout.  Cody or myself will either judge you or make sure that we have a judge available at the times requested.  With so many athletes, if you do not fill in the sheet with a day and time, we will not be responsible for you getting the workout judged or done so make sure you are responsible for yourself.  You will not be able to show up at a random class time and expect to do the workout with a judge; we will also be running the gym as normal during this great 5 weeks.

We are very excited to have so many athletes participating this year and want to make this a fun event for all levels of athletes.  This is your chance to show yourself what you are made of and have a great time doing it.  Just like our Throwdown a couple months ago, the next 5 weeks are going to be a great way to gage yourself and find out what you are good at and things that you still need to work on.

Onto the Open together!

- CrossFit Sioux Falls

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Monday 02/23/15

Monday 02/23/15

Just do them like this guy...

Monday 02/23/15

Skill/Strength: Hollow, Superman, HS Holds

Conditioning: DU’s, Power Snatch, Burpees, S2OH

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Friday 02/20/15

Friday 02/20/15

Pictures_0430-2412199302-O (22) (620x800)

Friday 02/20/15

Strength: Power Snatch

Conditioning: Dead lifts, S2OH, T2B, Pistols 

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hobit

Wednesday 02/18/15

hobit

*Neither would the amount we are actually doing…

Wednesday 02/18/15

Skill/Strength: TnG Power Clean + Push Jerk

Conditioning: DU, Wall Ball, MU (Pull Ups/Dips) 

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