12062019

WORKOUT   12/6/2019 STRENGTH 5×3  Bench Press (add 5#-20# to last 5×3) CONDITIONING Complete the following for time: 400m Run 50 Alternating One Arm Dumbbell Snatches (pick weight) 400m Run 25 Burpee Box Jump Overs (M:24″/W:20″) *Box facing on...

12052019

WORKOUT   12/5/2019 STRENGTH 5×3 Back Squat (add 5#-20# to last 5×3 load) CONDITIONING Complete as many rounds as possible in 9 minutes of: 20 Abmat Sit-ups 15 Dumbbell Front Squats (pick weight) 50m Farmers...

Time For A Road Trip!!!

This Saturday, Good For You CrossFit will be well represented at the Granite Games competition in Hollister. Two teams! Catherine, Wendy, and Lina will be on a women’s 3 person team and Thomas, Jay, and Devin will be throwing down in the men’s 3 person...

12032019

WORKOUT   12/3/2019 STRENGTH 5×3  Sumo Deadlift (add 5#-20# to last 5×3 load) CONDITIONING Every 4 minutes for 16 minutes: 25/20 Calorie Row 15 Bar Facing Burpees *Score fastest & slowest rounds. Target time is 2 minutes per...

12022019

WORKOUT   12/2/2019 STRENGTH Week #5 of 5×3 5×3 Overhead Squat (add 5#-20# to last 5×3 load) CONDITIONING Complete 3 rounds of: 1 Minute Max Rep Power Snatch (M:135#/W:95#) 1 Minute Rest 1 Minute Max Rep Toes to Bar 1 Minute Rest *Score total reps per...

11292019

WORKOUT   11/29/2019 STRENGTH 5×3 Front Squat (add 5#-10# to last 5×3 load) CONDITIONING Complete the following for time: 10 Wall Balls (M:20#-10’/W:14#-9′) 12 Chest to Bar Pull-ups 20 Wall Balls 12 Chest to Bar Pull-ups 30Wall Balls 12 Chest to...