WORKOUT OF THE DAY

WORKOUT OF THE DAY

Wednesday 2.20.19

Not to late to sign up for “Friday Night Lights”!


I know you’ve heard it a thousand times before. But it’s true — hard work pays off. If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.
— Ray Bradbury

Vreni and Crystal signed up for Friday Night lights!

Vreni and Crystal signed up for Friday Night lights!

Skyline newcomer Peter and Glynn ready for “Friday night Lights.”

Skyline newcomer Peter and Glynn ready for “Friday night Lights.”


Skyline Cooking Corner: Seafood Paella w/ Cauliflower Rice


WORKOUT OF THE DAY

Warmup:

Pacer Warm Up

Stage 1: Running

Stage 2: Squats

Stage 3: Pushups

Skill:

Clean

OH Squat

Bench

WOD:

40 minutes to complete:

“CrossFit Total 2”

Clean, Find 1 rep max

Bench press, Find 1 rep max

Overhead squat, Find 1 rep max

WORKOUT OF THE DAY

TUESDAY 2.19.19


There’s probably nothing more important to quality of life or health than maintaining work capacity across broad time and modal domains throughout your years.
— GREG GLASSMAN, "Defining CrossFit"

Zane Mclain and Ethan Cook signed up for “Friday Night Lights”!

Zane Mclain and Ethan Cook signed up for “Friday Night Lights”!

Tyler Domigue and Skyline newcomer Andres Diaz signed up for “Friday Night lights”!

Tyler Domigue and Skyline newcomer Andres Diaz signed up for “Friday Night lights”!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 Rounds

15 Hard Pulls on Rower

10 Tempo Air Squats

then,

Quick Shoulder Warm Up

Skill:

Strict Ring Muscle Ups

WOD:

3 rounds for time of:

7 strict muscle-ups

50 squats

1,000-meter row

Intermediate:

3 rounds for time of:

3 strict muscle-ups

35 squats

1,000-meter row

Fitter Faster:

3 rounds for time of:

6 False Grip Ring Rows

6 Ring Dips

25 squats

750-meter row

WORKOUT OF THE DAY

MONDAY 2.18.19


Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.
— Greg Glassman, founder of CrossFit, Inc.

David and Maggie signed up for “Friday Night Lights”!

David and Maggie signed up for “Friday Night Lights”!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Handstand Walk and Pushup Progression

Deadlift then,

10 min to work up to heavy Deadlift

WOD:

For Time

21 Deadlift (225/155)

Handstand walk 60ft

15 Deadlift (225/155)

Handstand walk 40ft

9 Deadlift (225/155)

Handstand walk 20ft

21 Deadlift (315/225)

21 Handstand Push Ups

15 Deadlift (315/225)

15 Handstand Push Ups

9 Deadlift (315/225)

9 Handstand Push Ups

10min CAP

Intermediate:

For Time

21 Deadlift (155/105)

Handstand walk 20ft

15 Deadlift (155/105)

Handstand walk 15ft

9 Deadlift (155/105)

Handstand walk 10ft

21 Deadlift (225/155)

21 Handstand Push Ups

15 Deadlift (225/155)

15 Handstand Push Ups

9 Deadlift (225/155)

9 Handstand Push Ups

10min CAP

Fitter Faster:

For Time

21 Deadlift (105/65)

Plank walk 30ft

15 Deadlift (105/65)

Plank walk 20ft

9 Deadlift (105/65)

Plank walk 10ft

21 Deadlift (155/105)

21 Push Ups

15 Deadlift (155/105)

15 Push Ups

9 Deadlift (155/105)

9 Push Ups

10min CAP

WORKOUT OF THE DAY

SUNDAY 2.17.19


By tracking the difference in time between workout attempts, we are looking at changes in power. We did not have to study this much longer to come to this understanding that your collection of workout data points represented your work capacity across broad time and modal domains. This is your fitness.

Nienke and Hailey signed up for intermediate division!

Nienke and Hailey signed up for intermediate division!

Jenn and Bethany signed up for intermediate.

Jenn and Bethany signed up for intermediate.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

200m run

Half Smash Warm Up

Skill:

GHD Situp

Progression

WOD:

Tabata Sit-ups

no rest then,

Run 1 mile

50 GHD Sit-Ups

For Time

Score is lowest round of situps and time finished.

Intermediate:

Tabata Sit-ups

no rest then,

Run 1 mile

35 GHD Sit-Ups

For Time

Score is lowest round of situps and time finished.

Fitter Faster:

Tabata Sit-ups

no rest then,

Run 800m

35 Abmat Sit-Ups

For Time

Score is lowest round of situps and time finished.

WORKOUT OF THE DAY

SATURDAY 2.16.19


Hiding from your weaknesses is a recipe for incapacity and error.
— Greg Glassman, Founder of CrossFit

EVA.jpeg

Nicole Carrol and Eva Twardokens

Dear CrossFit Community,

We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout "Eva." Her injuries have placed her in the ICU, currently battling a long road to recovery.

Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets.

This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout "Eva" in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated.

Sending love, strength and prayers to Eva.
Link: https://www.gofundme.com/team-eva-t


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Coaches Choice

Skill:

Kipping Pullup

American Kettlebell Swings

WOD:

"Eva"

Five rounds for time of:

Run 800 meters

30 Kettlebell Swings (70/53)

30 Pullups (anyway)

Intermediate:

Five rounds for time of:

Run 800 meters

20 Kettlebell Swings (53/35)

20 Pullups (anyway)

Fitter Faster:

Five rounds for time of:

Run 400 meters

12 Kettlebell Swings (35/26)

12 Jumping Pullups

WORKOUT OF THE DAY

FRIDAY 2.15.19


The Pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails.
— John Maxwell

Dylan and Spencer are joing the intermediate division!

Dylan and Spencer are joing the intermediate division!

Lorena and Georgina are doing “Friday Night Lights” as a scaled team!

Lorena and Georgina are doing “Friday Night Lights” as a scaled team!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm Up

Skill:

Deadlift

Handstand Push Up

then,

8 min to warm up Deadlift

WOD:

Three rounds for time of:

Run 400 meters

21 Deadlift (135/95)

12 Strict Deficit Handstand Push-ups (45# plate)

Intermediate:

Three rounds for time of:

Run 400 meters

21 Deadlift (95/65)

12 Strict Handstand Push-ups

Fitter Faster:

Three rounds for time of:

Run 400 meters

21 Deadlift (75/55)

6 Push-ups

6 Seated Strict DB Press

WORKOUT OF THE DAY

THURSDAY 2.14.19

HAPPY VALENTINES DAY!


Stop whining, start hustling.
— Gary Vaynerchuk

Judith and Terri signed up for Scaled for “Friday Night Lights”!

Judith and Terri signed up for Scaled for “Friday Night Lights”!

Brittany and Halvi will be attacking “Friday Night Lights” as our first all girl RX Team!

Brittany and Halvi will be attacking “Friday Night Lights” as our first all girl RX Team!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Warm Up

3 Rounds

One Partner rows 250m

while other partner hangs on bar

Skill:

Push Ups

Squats

KB SDHP

WOD:

AMRAP (with a Partner) in 15 minutes

From 0:00-3:00: Max Hand-Release Push-Ups

From 4:00-7:00: Max Synchronized Air Squats

From 7:00-8:00: 1 min rest

From 8:00-10:00:

Partner A Max Row (calories)

Partner B run 400 meters

From 10:00-12:00:

Partner B Max Row (calories)

Partner A run 400 meters

Finally, from 12:00-15:00:

Max Kettlebell Sumo Deadlift High-Pulls (70/53)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

Intermediate:

AMRAP (with a Partner) in 15 minutes

From 0:00-3:00:Max Hand-Release Push-Ups

From 4:00-7:00:Max Synchronized Air Squats

From 7:00-8:00: 1 min rest

From 8:00-10:00:

Partner A Max Row (calories)

Partner B run 400 meters

From 10:00-12:00:

Partner B Max Row (calories)

Partner A run 400 meters

Finally, from 12:00-15:00:

Max Kettlebell Sumo Deadlift High-Pulls (53/35)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

Fitter Faster:

AMRAP (with a Partner) in 15 minutes

From 0:00-3:00:Max Hand-Release Push-Ups

From 4:00-7:00:Max Synchronized Air Squats

From 7:00-8:00: 1 min rest

From 8:00-10:00:

Partner A Max Row (calories)

Partner B run 200 meters

From 10:00-12:00:

Partner B Max Row (calories)

Partner A run 200 meters

Finally, from 12:00-15:00:Max Kettlebell Sumo Deadlift High-Pulls (35/26)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

WORKOUT OF THE DAY

WEDNESDAY 2.13.19

Just as there are many remote causes of plague—heat, insects, rats—but only one common cause, the plague bacillus, there are a great many remote causes of cancer—tar, rays, arsenic, pressure, urethane—but there is only one common cause into which all other causes of cancer merge: the irreversible injuring of respiration.
— DR. OTTO WARBURG, physiologist and Nobel laureate

Ryan and Joe making up a Intermediate Team for “Friday Night Lights”!

Ryan and Joe making up a Intermediate Team for “Friday Night Lights”!

Lindsey and Lauren signed up for Intermediate for “Friday Night Lights”!

Lindsey and Lauren signed up for Intermediate for “Friday Night Lights”!


SKYLINE COOKING CORNER/ SPICY HUEVOS RANCHEROS


WORKOUT OF THE DAY

Warmup:

200m run

Fast Barbell or PVC Warm Up

Skill:

Deadlift

Hang Power Clean

Jerk

then, with 2 bars EMOM for 6 min

1 Deadlift heavy

Alternate every minute with:

2 Hang Power Clean (odd)

2 Unbroken Jerks (even)

WOD:

Three rounds for time of:

10 Unbroken hang power cleans (155/105)

10 Shuttle sprints (20' forward + 20' backwards = 1 rep)

10 Unbroken Deadlifts (245/165)

10 Burpees

10 Unbroken Jerks (155/105)

Rest 1 minute

Each Rounds go down 2 reps on each movement.

Intermediate:

Three rounds for time of:

8 Unbroken hang power cleans (115/75)

8 Shuttle sprints (20' forward + 20' backwards = 1 rep)

8 Unbroken Deadlifts (185/115)

8 Burpees

8 Unbroken Jerks (115/75)

Rest 1 minute

Each Rounds go down 2 reps on each movement.

Fitter Faster:

Three rounds for time of:

6 Unbroken Squat cleans (75/55)

6 Shuttle sprints (20' forward + 20' backwards = 1 rep)

6 Unbroken Deadlifts (95/65)

6 Burpees

6 Unbroken Jerks (75/55)

Rest 1 minuteEach Rounds go down 1 rep on each movement.

WORKOUT OF THE DAY

TUESDAY 2.12.19


Every functional exercise contains an essential bit of human capacity. Due to strength or injury, often a particular exercise is not immediately possible. In nearly every case what we do is find a method to reduce the load to insignificant levels while preserving precisely the line of action or substitute movements of similar lines of action that will prepare for the missing capacity. Any weightlifting exercise can be done with a broomstick or PVC pipe.
— GREG GLASSMAN, from "A Beginner's Guide to CrossFit"

Congratulations to Austin and Marian on their newest addition to the family!   “Excited to announce Leo Castle Cornelius was born February 4, weighing 8lbs 3oz, and measuring 21.5 inches. We got to bring him home today to meet his pups! Welcoming our son was one of the happiest and definitely most proud days of my life! Let the adventures begin.”

Congratulations to Austin and Marian on their newest addition to the family!

“Excited to announce Leo Castle Cornelius was born February 4, weighing 8lbs 3oz, and measuring 21.5 inches. We got to bring him home today to meet his pups! Welcoming our son was one of the happiest and definitely most proud days of my life! Let the adventures begin.”


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warm Up

Skill:

L-Sit Legless Rope Climb

10 min to warm up to first set of 5 Back Squats.

WOD:

Every 3 minutes complete

Back Squat 5-5-3-3-3-1-1-1-1 reps.*

*After every set of BS complete one L-Sit rope climb

Score is total load of each set.

Intermediate:

Every 3 minutes complete

Back Squat 5-5-3-3-3-1-1-1-1 reps.*

*After every set of BS complete one Legless rope climb 12ft

Score is total load of each set.

Fitter Faster:

Every 3 minutes complete

Back Squat 5-5-3-3-3-1-1-1-1 reps.*

*After every set of BS complete two Rope Lower and Raise legs straight

WORKOUT OF THE DAY 2.11.19

When you arise in the morning think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love.
— Marcus Aurelius

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE CROSSFIT NEWS


WOD: "RX"

CrossFit Games Open 17.1

For Time

10 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

20 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

30 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

40 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

50 Dumbbell Snatch 50/35 lbs

15 Burpee Box Jump Overs 24/20″

Time Cap: 20min

Intermediate: "Scaled"

10 Dumbbell Snatch 35/20 lbs

15 Burpee Box Jump Overs 20″

20 Dumbbell Snatch 35/20 lbs

15 Burpee Box Jump Overs 20″

30 Dumbbell Snatch 35/20 lbs

15 Burpee Box Jump Overs 20″

40 Dumbbell Snatch 35/20 lbs

15 Burpee Box Jump Overs 20″

50 Dumbbell Snatch 35/20 lbs

15 Burpee Box Jump Overs 20″

(Box Step Ups Ok)

Time Cap: 20min

Fitter Faster:

10 Dumbbell Snatch 20/15 lbs

15 Burpee Box Jump Overs 20”/12”

20 Dumbbell Snatch 20/15 lbs

15 Burpee Box Jump Overs 20”/12”

30 Dumbbell Snatch 20/15 lbs

15 Burpee Box Jump Overs 20”/12”

40 Dumbbell Snatch 20/15 lbs

15 Burpee Box Jump Overs 20”/12”

50 Dumbbell Snatch 20/15 lbs

15 Burpee Box Jump Overs 20”/12”

(Box Step Ups Ok)

Time Cap: 20min

WORKOUT OF THE DAY 2.10.19

Most great people have attained their greatest success one step beyond their greatest failure.
— Napoleon Hill

Last day before T-Shirt Deadline for Friday Night Lights!  Sign Up Now !

Last day before T-Shirt Deadline for Friday Night Lights! Sign Up Now!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

4min Ab Warm Up

Power Monkey Gymnastic Warmup

Skill:

Burpee Pull-Up

WOD:

“GI Jane”

For time:

100 Burpee pull-ups

Pull-up bar is one foot above your reach.

Intermediate:

For time:

100 Burpee pull-ups

Pull-up bar is 6 inches above your reach.

Fitter Faster:

For time:

75 Burpee pull-ups

Pull-up bar is at mid-forearm.

WORKOUT OF THE DAY 2.9.19

We know what we are, but know not what we may be.
— William Shakespeare

Cara and Jen working hard at Granite Games making sure athlete were in order before their heats! They nailed it!

Cara and Jen working hard at Granite Games making sure athlete were in order before their heats! They nailed it!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

 

Warmup:

Run 400m Chan Warm Up Skill:

Hang Power Clean Ring Dip/ Pushup then, Work up to heavy Hang Power Clean WOD: Three rounds for time of: Run 400 meters 21 Hang power clean (135/95) 12 Strict Ring dips Intermediate: Three rounds for time of: Run 400 meters 21 Hang power clean (95/65) 12 Strict Ring dips Fitter Faster: Three rounds for time of: Run 200 meters 15 Hang power clean (65/45) 12 Push Ups

WORKOUT OF THE DAY 2.8.19

The secret of change is to focus all of your energy, not on fighting the old, but on building the new.
— Socrates (Dan Millman, Way of the Peaceful Warrior)

Mario is fired up and ready for “Friday Night Lights”! Grab a partner and sign up now! T-shirt deadline is Feb 10th!

Mario is fired up and ready for “Friday Night Lights”! Grab a partner and sign up now! T-shirt deadline is Feb 10th!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

2 min Max Double Unders

then,

Plyometric Warm Up

Skill:

Deadlift

8 min to work up to heavy

Deadlift

WOD:

"Nutts"

For time:

10 Strict Handstand push-ups

15 Deadlift (250/165)

25 Box jumps (30/24)

50 Strict Pull-ups

100 Wallball shots (20/14) 10ft target

200 Double-unders

Run 400 meters with a 45lb/25lb plate

Intermediate:

"Nutts"

For time:

5 Strict Handstand push-ups

15 Deadlift (185/135)

25 Box jumps (24/20)

30 Strict Pull-ups

60 Wallball shots (14/10) 10ft target

80 Double-unders

Run 400 meters with a 45lb/25lb plate

Fitter Faster:

"Nutts"

For time:

10 push-ups

15 Deadlift (135/95)

20 Box jumps (20/12)

25 Ring Row or Banded Strict

50 Wallball shots (10/6) 10ft target

100 Single -unders

Run 400 meters

WORKOUT OF THE DAY 2.7.19

Change the way you look at things and the things you look at change.
— Wayne Dyer

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Hinshaw WarmUp

Skill:

Pose Running

Rowing

WOD:

Row 1K

Rest 4 min

Row 1K

Rest 4min

Run 800 meters

Rest 4 minutes

Run 800 meters

Score is time of each effort.

Intermediate:

Row 1K

Rest 4 min

Row 1K

Rest 4min

Run 800 meters

Rest 4 minutes

Run 800 meters

Score is time of each effort.

Fitter Faster:

Row 1K

Rest 4 min

Row 1K

Rest 4min

Run 800 meters

Rest 4 minutes

Run 800 meters

Score is time of each effort.

WORKOUT OF THE DAY 2.6.19

Change your thoughts and you change your world.
— Norman Vincent Peale

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

200m run

20 tempo air squats

10 Ring Swings ( Feet at 90)

10 Ring Swings to 45

Skill:

8 min to work up to heavy

Back Squat

WOD:

Complete 3 rounds for time of:

Run 400 meters

7 sets of

7 Back Squats @ Bodyweight

5 Toes to Bar

(1 round = 400m run then 7rounds of 7 Back Squat, 5 Toes to Bar)

Intermediate:

Complete 3 rounds for time of:

Run 400 meters

5 sets of

7 Back Squats @ 2/3 Bodyweight

5 Toes to Bar

(1 round = 400m run then 5rounds of 7 Back Squat, 5 Toes to Bar)

Fitter Faster:

Complete 3 rounds for time of:

Run 200 meters

5 sets of

5 Back Squats @ 1/3 Bodyweight

5 Knee Raises

(1 round = 400m run then 5rounds of 7 Back Squat, 5 Knee Raises)

WORKOUT OF THE DAY 2.5.19

Good.
— Jocko

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE COOKING CORNER: CRUNCHY CAESAR SALAD


WORKOUT OF THE DAY

Warmup:

Gymnastic Warmup

Skill:

Air squat

Pull Ups

Bench Press

then, 8 min to warmup

Bench Press

WOD:

27 min running clock

Three rounds for reps of:

Switch movements every 3 minutes

Max strict pull-ups (Unbroken set)

Max reps bench press (135/95)

Max air squats in 60 seconds

Score is total reps.

Intermediate:

27 min running clock

Three rounds for reps of:

Switch movements every 3 minutes

Max strict pull-ups if less than 8 finish with band

Max reps bench press (95/65)

Max air squats in 60 seconds

Score is total reps.

Fitter Faster:

27 min running clock

Three rounds at any pace of:

Switch movements every 3 minutes

Max strict pull-ups if less than 8 finish with band

Max reps bench press (95/65

Max air squats in 60 seconds

Score is total reps.

WORKOUT OF THE DAY 2.4.19

For a modern disease to be related to an old-fashioned food is one of the most ludicrous things I have ever heard in my life.
— DR. PETER CLEAVE, surgeon captain

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

2 Rounds

30ft plank walk

10 Jumping Squats

then,

Burgner Warm Up

Skill:

Snatch

Handstand Walk

WOD:

Every 3 min complete:

Snatch 5-5-3-3-3-1-1-1-1 reps.*

*After every set of Snatch complete 30ft Handstand walkScore is total load of each set.

Intermediate:

Every 3 min complete:

Snatch 5-5-3-3-3-1-1-1-1 reps.*

*After every set of Snatch complete 15ft Handstand walk

or 12 Shoulder TouchesScore is total load of each set.

Fitter Faster:

Every 3 min complete:

Snatch 5-5-3-3-3-1-1-1-1 reps.*

*After every set of Snatch complete 2 Wall walksScore is total load of each set.

WORKOUT OF THE DAY 2.3.19

There are better starters than me but I’m a strong finisher.
— Usain Bolt

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Partner Medball Warm Up

Tia Warm Up w/ PVC then Barbell

Skill:

Wallball

Hang Squat Snatch

WOD:

Three rounds for time of:

30 Wallball shots (20/14)

30 Hang Squat snatches (75/55)

Intermediate:

Three rounds for time of:

20 Wallball shots (20/14)

20 Hang Squat snatches (75/55)

Fitter Faster:

Three rounds for time of:

15 Wallball shots (14/10)

15 Hang Squat snatches (55/35)

WORKOUT OF THE DAY 2.2.19

I like criticism. It makes you strong.
— LeBron James

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click  here .

“Friday Night Lights” Partner Open In-house competition starts Feb 22nd. We will be attacking the CrossFit Open this year but this time your score will be you and your partner score combined. 3 divisions Scaled, Intermediate, and RX. All details and to sign up click here.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Gymnastic Warm Up

Skill:

Ring T2B Progression

Rope Climb Progression

WOD:

"White"

Five rounds for time of:

3 Rope climb

10 Toes to bar

21 Overhead Walking lunge w/ plate (45/25)

Run 400 meters

Intermediate:

Five rounds for time of:

2 Rope climb

8 Toes to bar

15 Overhead Walking lunge w/ plate (45/25)

Run 400 meters

Fitter Faster:

Five rounds for time of:

1 Rope lower and raise

6 Knee Raises

12 Walking lunge Run

200 meters

WORKOUT OF THE DAY 2.1.19

There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.
— Booker T. Washington

Saturday Feb 2nd we will be having “Train with a Ninja”. Grant McCartney is a top American Ninja Warrior.  He will be going us at Skyline tomorrow morning. This will start at 8:30am and Grant will help lead and do the 9am class.

Saturday Feb 2nd we will be having “Train with a Ninja”. Grant McCartney is a top American Ninja Warrior. He will be going us at Skyline tomorrow morning. This will start at 8:30am and Grant will help lead and do the 9am class.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Dot Drill

Squat Warmup

Skill:

Pullup Progression

Thruster

Strength:

Thruster7x1

WOD:

"Strict Fran"

21-15- and 9 reps, for time of:

Thruster (95/65)

Strict Pull-ups

Intermediate:

15-12- and 9 reps, for time of:

Thruster (95/65)

Strict Pull-ups

Fitter Faster:

15- 12 - and 9 reps, for time of:

Thruster (65/45)

Ring Rows