WORKOUT OF THE DAY

WORKOUT OF THE DAY 12.13.18

The world is the great gymnasium where we come to make ourselves strong.
— Swami Vivekananda

 Christian Carrion a avid 6am goer that recently broke his hand.  He doesn’t let this stop him from coming to class and scaling the workout to his ability. Double-unders are a little tricky with a cast so Christian is seen here scaling with single-unders. Scalability is our expertise, don’t let injuries stop your routine, talk to the coach and we will get you moving in no time!

Christian Carrion a avid 6am goer that recently broke his hand. He doesn’t let this stop him from coming to class and scaling the workout to his ability. Double-unders are a little tricky with a cast so Christian is seen here scaling with single-unders. Scalability is our expertise, don’t let injuries stop your routine, talk to the coach and we will get you moving in no time!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Kettlebell Complex Warmup

Skill:

American KB Swing

Pullup Progression

WOD:

40 Kettlebell swings (53/35)

20 Chest to bar Pull-ups

32 Kettlebell swings (53/35)

16 Chest to bar Pull-ups

24 Kettlebell swings (53/35)

12 Chest to bar Pull-ups

16 Kettlebell swings (53/35)

8 Chest to bar Pull-ups

8 Kettlebell swings (53/35)

4 Chest to bar Pull-ups

Cool Down:

2 Rounds 1 min couch each leg

1 min pigeon each side

1 min Saddle archer each side

Intermediate:

Reps will be same as RX.

KB: 44/26

Chin over Pull-Ups in place of C2B

Fitter Faster:

30 Kettlebell swings (26/17)

12 Jumping Pull-ups

24 Kettlebell swings (26/17)

10 Jumping Pull-ups

18 Kettlebell swings (26/17)

8 Jumping Pull-ups

12 Kettlebell swings (26/17)

6 JumpingPull-ups

8 Kettlebell swings (26/17)

4 Jumping Pull-ups

WORKOUT OF THE DAY 12.12.18

The world is the great gymnasium where we come to make ourselves strong.
— Swami Vivekananda

 Skyline has another Intermediate team signed up for Granite Games January 12th. Team Beebop, Rocksteady, with Supervision. Russel Sloostra, Alex Chavez, and Zach Ross.

Skyline has another Intermediate team signed up for Granite Games January 12th. Team Beebop, Rocksteady, with Supervision. Russel Sloostra, Alex Chavez, and Zach Ross.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Jared Enderton Warm Up

Skill:

Burgner Snatch Progression

WOD:

Every minute complete:

Muscle snatch 1-1-1-1-1 reps

Every two mintues complete:

Power snatch 3-3-3-3-3 reps

Every three minutes complete:

Full Snatch 5-5-5-5-5 reps

All sets should be Touch and Go

Intermediate:

Intermediate athletes can completethis as prescribed.

Fitter Faster:

Snatch can be done from hang position if proper form can not be reached from the ground.

WORKOUT OF THE DAY 12.11.18

All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.
— Walt Disney

 This Saturday Skyline CrossFit and CrossFit Be Someone will be hosting a community Park WOD at 9am and a friendly Flag Football Game afterwards. This will be held at Love Park. Hope to see everyone out!

This Saturday Skyline CrossFit and CrossFit Be Someone will be hosting a community Park WOD at 9am and a friendly Flag Football Game afterwards. This will be held at Love Park. Hope to see everyone out!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic 

Skill:

Plyometric Warm Up

Triple Unders

Movement Review

WOD:

Partner WOD

2 rounds of

2min AMRAP of each movement:

Ski Erg for Calories

Assault Runner for Calories

Row for Calories

Bike for Calories

Burpees Box Jumps (30/24)

Triple Unders

Hip Extensions

Rest

Intermediate:

Partner WOD

2 rounds of

2min AMRAP of each movement:

Ski Erg for Calories

Assault Runner for Calories

Row for Calories

Bike for Calories

Burpees Box Jumps (24/20)

Double Unders

Hip Extensions

Rest

Fitter Faster:

Partner WOD

2 rounds of

2min AMRAP of each movement:

Ski Erg for Calories

Assault Runner for Calories

Row for Calories

Bike for Calories

Burpees Box Jumps (12/8)

Single Unders

Hip Extensions or Good Mornings

Rest

WORKOUT OF THE DAY 12.10.18

No problem of human making is too great to be overcome by human ingenuity, human energy, and the untiring hope of the human spirit.
— George H. W. Bush

 Skylines first Scaled Womens team signed up for Granite Games Throwdown on Janurary 12th.  Team Single Underdogs: Kiah Baker, Lindsey Beyer, and Liz Collins!

Skylines first Scaled Womens team signed up for Granite Games Throwdown on Janurary 12th. Team Single Underdogs: Kiah Baker, Lindsey Beyer, and Liz Collins!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Roxanne Warm Up then,

Powerlifting WarmUp

Skill:

Clean and Jerk

then,

7 min EMOM

2 Clean and Jerk

Add weight every set

WOD:

Perform 5 rounds, each for time of:

Bike 12/9 Calories

15 Clean & Jerk (95/65)

Rest 3 minutes between rounds

Intermediate:

Perform 5 rounds, each for time of:

Bike 10/8 Calories

12 Clean & Jerk (75/55)

Rest 3 minutes between rounds

Fitter Faster:

Perform 5 rounds, each for time of:

Bike 9/7 Calories

8 Clean & Jerk (55/35)

Rest 3 minutes between rounds

WORKOUT OF THE DAY 12.9.18

I have opinions of my own, strong opinions, but I don’t always agree with them.
— George H. W. Bush

 Wayne Justice jogging with President George H.W. Bush at the Ambassador's residence in London.

Wayne Justice jogging with President George H.W. Bush at the Ambassador's residence in London.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm Up

Skill:

SquatL-Pull Up

WOD:

Five rounds for time of:

Run 400 meters

50 Squats

15 L Pull-ups

Intermediate:

Five rounds for time of:

Run 400 meters

30 Squats

10 Supinated Pull-ups

Fitter Faster:

Five rounds for time of:

Run 200 meters

15 Squats

10 Ring Rows

WORKOUT OF THE DAY 12.8.18

BRING YOUR FRIEND TO CROSSFIT DAY! PLEASE BRING YOUR FRIENDS AND FAMILY FREE OF CHARGE TO JOIN US FOR THE WORKOUT OF THE DAY!


I do not mistrust the future. I do not fear what is ahead. For our problems are large, but our heart is larger. Our challenges are great, but our will is greater.
— George H. W. Bush

  Reasons to sign up for the January Granite Games Throwdown:    1. An awesome t-shirt or tank    2. Fitnessing with your friends    3. Bragging rights    4. The chance to qualify your Team of 3 for the 2019 Kill Cliff Granite Games!       Find out all the deets by clicking the Granite Games Throwdown link.

Reasons to sign up for the January Granite Games Throwdown:

1. An awesome t-shirt or tank

2. Fitnessing with your friends

3. Bragging rights

4. The chance to qualify your Team of 3 for the 2019 Kill Cliff Granite Games!


Find out all the deets by clicking the Granite Games Throwdown link.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

PushUp

Deadlift

then,10min to warm up to A

Heavy Deadlift

WOD:

Partner WOD

Seven rounds for time of:

20 Deadlift (225/155)

40 Push-ups

Intermediate:

Partner WOD

Seven rounds for time of:

16 Deadlift (155/105)

32 Push-ups

Fitter Faster:

Partner WOD

Seven rounds for time of:

12 Deadlift (75/55)

24 Knee Push-ups

WORKOUT OF THE DAY 12.7.18

The undertaking of a new action brings new strength.
— Richard L. Evans

 Samantha and Coach Ryan posing for a picture!

Samantha and Coach Ryan posing for a picture!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Box Handstand Progression

Rope Climb Progression

WOD:

Seven rounds for time of:

Rope climb “Double Up”

7 Strict Deficit Handstand push-ups (Ears below Hands)

“Double up” is two round trips from  seated position with only touching butt to ground between ascents.”

Intermediate:

Seven rounds for time of:

One footed Double Up Rope climb  7 Strict Handstand push-ups (“One footed Double up” is two round trips from standing position with only touching one foot to ground between ascents.)

 

Fitter Faster:

Seven rounds for time of:

2 Rope Lowers

5 push-ups ( Full range of motion)

5 Seated Dumbell Press (20/10)

WORKOUT OF THE DAY 12.6.18

You must own everything in your world. There is no one else to blame.
— Jocko Willink

 First Skyline Women’s Intermediate Team signed up! Team Swole Sisters: Ana Quesnel, Maggie Pueringer, and Brittany Sadoff!

First Skyline Women’s Intermediate Team signed up! Team Swole Sisters: Ana Quesnel, Maggie Pueringer, and Brittany Sadoff!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up w/ Row

Skill:

Pull Up progression

Thruster

Every 1:30 for 5 rounds

2 Thruster

3 Pull Up ( For Form)

WOD:

Row 1000 meters

21 Thruster (95/65)

15 C2B Pull-ups

Row 750 meters

18 Thruster (95/65)

12 C2B Pull-ups

Row 500 meters

15 Thruster (95/65)

9 C2B Pull-ups

Intermediate:

Row 1000 meters

21 Thruster (75/55)

15 Pull-ups

Row 750 meters

18 Thruster (75/55)

12 Pull-ups

Row 500 meters

15 Thruster (75/55)

9 Pull-ups

Fitter Faster:

Row 750 meters

15 Thruster (55/35)

12 Jumping Pull-ups

Row 500 meters

12 Thruster (55/35)

9 Jumping Pull-ups

Row 250 meters

9 Thruster (55/35)

6 Jumping Pull-ups

WORKOUT OF THE DAY 12.5.18

You may hate the war, but never hate the ones that fight. For they do not choose when or where to fight. All they chose was to protect who they love and even the people they don’t know.
— Millie

 Skyline CrossFit Christmas Party is this Saturday at 8pm at Kanaloa Bar. Fun way to get out of the gym and meet up with our family from the gym. Hope to see everyone out!

Skyline CrossFit Christmas Party is this Saturday at 8pm at Kanaloa Bar. Fun way to get out of the gym and meet up with our family from the gym. Hope to see everyone out!


WORKOUT OF THE DAY

Warmup:

Quick Primal WarmUp


Skill:

Box Jump

Deadlift

Squat Clean

5min to warm up squat clean and deadlift

NathanCarseHero.jpg

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. 

He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

The "Carse" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, October 2, 2011 (111002).


WOD:

"Carse"

21-18-15-12-9-6-3 reps for time of:

Squat clean (95/65)

Double-unders w/ jump rope

Deadlift (185/125)

Box jump (24/20)

Begin each round with a 50 meter Bear crawl.


Intermediate

18-15-12-9-6-3 reps for time of:

Squat clean (75/55)

Double-unders w/ jump rope

Deadlift (115/75)

Box jump (20/20)

Begin each round with a 50 meter Bear crawl.


Fitter Faster:

15-12-9-6-3 reps for time of:

Squat clean (55/35)

Single-unders w/ jump ropeDeadlift (75/55)

Box jump (12/8)

Begin each round with a 20 meter Bear crawl.

WORKOUT OF THE DAY 12.4.18

Set your alarm clock and get out of bed when it goes off.
— Jocko Willink.

 Skyline first Intermediate Mens Team to sign up for Granite Games Throwdown is Team #eggplantemoji (Vincent Quinones, Robert Guerrieri, David Boyea.  The Granite Games Throwdown - Skyline CrossFit is January 12th, 2019!

Skyline first Intermediate Mens Team to sign up for Granite Games Throwdown is Team #eggplantemoji (Vincent Quinones, Robert Guerrieri, David Boyea. The Granite Games Throwdown - Skyline CrossFit is January 12th, 2019!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Junkyard Dog

Burgner Warm Up

Skill:

Full Snatch

10 min to warm up to first set

WOD:

Snatch 1-1-1-1-1-1-1 reps

Intermediate:

Intermediate athletes can completethis as prescribed.

Fitter Faster:

FF athletes can completethis as prescribed.

Burn Out:

3 Rounds for reps

1 min Double Unders or Single Unders

1 min V-Ups or Tuck Ups

WORKOUT OF THE DAY 12.3.18

Insincerity is always weakness; sincerity even in error is strength.
— George Henry Lewes

17097857_1268652823224006_7019256809535474855_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Power Clean

then,

7 min EMOM

1 Power Clean

Go heavy for the day

WOD:

30 calories on echo bike

20 Power clean (155/105)

40 Wallballs (20/14)

120 Double Unders

40 Wallballs (20/14)

20 Power clean (155/105)

30 calories on echo bike

Intermediate:

20 calories on echo bike

15 Power clean (115/75)

30 Wallballs (14/10)

60 Double Unders

30 Wallballs (14/10)

15 Power clean (115/75)

20 calories on echo bike

Fitter Faster:

15 calories on echo bike

15 Power clean (75/45)

20 Wallballs (10/6)

80 Single Unders

20 Wallballs (10/6)

15 Power clean (75/45)

15 calories on echo bike

WORKOUT OF THE DAY 12.2.18

If you would know strength and patience, welcome the company of trees.
— Hal Borland

17191992_1276298385792783_2321783225938896472_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Jared Enerton

Skill:

Hang Squat Cleans

5 min emom

Complete 2 Hang Squat Cleans

WOD:

For time:

21 Hang Squat Clean @BW

Run 800 meters

15 Hang Squat Clean @BW

Run 800 meters

9 Hang Squat Clean @BW

Run 800 meters

Intermediate:

For time:

21 Hang Squat Clean @ 2/3 BW

Run 800 meters

15 Hang Squat Clean @ 2/3 BW

Run 800 meters

9 Hang Squat Clean @ 2/3 BW

Run 800 meters

Fitter Faster:

For time:

21 Hang Squat Clean @ 1/3 BW

Run 400 meters

15 Hang Squat Clean @ 1/3 BW

Run 400 meters

9 Hang Squat Clean @ 1/3 BW

Run 400 meters

WORKOUT OF THE DAY 12.1.18

There is little that can withstand a man who can conquer himself.
— Louis XIV

17310132_1282870411802247_5608890841830005191_o.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Wall Handstand Push Up Warm Up

Skill:

Handstand Progression

Pull Up Progression

Lunges

WOD:

Five rounds for time of:

6 Strict Handstand push-ups

12 Chest-to-bar pull-ups

24 DB walking lunges (30/20)

Intermediate:

Five rounds for time of:

5 Handstand push-ups

10 Pull-ups

20 DB walking lunges (20/15)

Fitter Faster:

Five rounds for time of:

5 Push-ups

10 Jumping Pull-ups

15 Walking lunges (20/15)

WORKOUT OF THE DAY 11.29.18

Strength lies in differences, not in similarities.
— Stephen Covey

 Greg down for the count.

Greg down for the count.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

L-PullUp

DB Snatch

WOD:

"Joshie"

Complete three rounds for time of:

21 Dumbbell snatch right arm (40/30)

21 L Pull-ups

21 Dumbbell snatch left arm (40/30)

21 L Pull-ups

Intermediate:

Complete three rounds for time of:

15 Dumbbell snatch right arm (30/20)

15 Supinated Pull-ups

15 Dumbbell snatch left arm (30/20)

15 Supinated Pull-ups

Fitter Faster:

Complete three rounds for time of:

12 Dumbbell snatch right arm (20/10)

10 Pull-ups (Rack/Banded/Australian)

12 Dumbbell snatch left arm (20/10)

10 Pull-ups (Rack/Banded/Australian)

WORKOUT OF THE DAY 11.28.18

Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength.
— Charles Spurgeon

 “What am I doing with my life?”

“What am I doing with my life?”


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

8 min EMOM

10/7 Calorie on Bike

20 Burpees

Alt movements each minute.

Skill:

Baby Shark Challenge

Legs Open Lateraly

Single Leg V- Ups

V- Ups (Straight Leg)

Single Leg Tuck Ups

Tuck Ups

Flutter Kicks

Supermans

Mountain Climbers

WOD:

4X100M

Prowler Push

RX: 45/35 plate

Int: 25/15 plate

FF: No weight

WORKOUT OF THE DAY 11.27.18

Knowing your own darkness is the best method for dealing the darkness of other people.
— Carl Jung

 Congratulations to Marisela for graduating the Houston Fire Academy.  The goal graduating from the academy had been a long term goal for Mari and is a great example of what can happen with determination and grit!

Congratulations to Marisela for graduating the Houston Fire Academy. The goal graduating from the academy had been a long term goal for Mari and is a great example of what can happen with determination and grit!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Everett Warm Up

Skill:

Toes to Bar Ring Progression

KB Swing

Step Overs

WOD:

For time:

30 toes-to-bars

40 Kettlebell Swings (53/35)

50 dumbbell box step-overs

40 Kettlebell Swings (53/35)

30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box

Intermediate

For time:

20 toes-to-bars

30 Kettlebell Swings (44/26)

40 dumbbell box step-overs

30 Kettlebell Swings (44/26)

20 toes-to-bars

Men: 35-lb. dumbbells, 20-in. box

Women: 20-lb. dumbbells, 20-in. box

Fitter Faster:

For time:

20 hanging knee-raises

30 Kettlebell Swings (26/17)

50 DB Walking Lunges

30 Kettlebell Swings (26/17)

20 hanging knee-raises

Men: 20-lb. dumbbells

Women: 15-lb. dumbbells

WORKOUT OF THE DAY 11.26.18

You have enemies? Good. That means you’ve stood up for something, sometime in your life.
— Winston Churchill

AS7I6680.jpg

SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Junkyard Dog

Burgner Warm Up

Skill:

Snatch

Clean

Deadlift

WOD:

With a running clock, every minute

perform 1 lift and add 10 lb.(women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.

Intermediate

Intermediate athletes can complete

this as prescribed.

Fitter Faster:

Snatch 1-1-1-1-1 reps

Clean 1-1-1-1-1 reps

Deadlift 1-1-1-1-1 reps

WORKOUT OF THE DAY 11.25.18

Positive thinking will let you do everything better than negative thinking will.
— Zig Ziglar

 Struggle Bus…….

Struggle Bus…….


SKYLINE COOKING CORNER W/ NICK MASSIE:

RANCH CHICKEN WINGS


WORKOUT OF THE DAY

Warmup:

While one partner rows 250m

the other partner holds a front squat

with kettlebell (53/35)

Skill:

Kipping Ring Dip

Squat Clean

10min to warm up to heavy

2 touch and go squat cleans

WOD:

"Elizabeth"

21-15-9 reps of:

Squat Clean (135/95)

Ring dips

For time

Intermediate:

15-12-9 reps of:

Squat Clean (115/75)

Ring dips

For time

Fitter Faster:

15-12-9 reps of:

Squat Clean (65/5)

Push Ups

For time

WORKOUT OF THE DAY 11.24.18

Kindness is the language which the deaf can hear and the blind can see.
— Mark Twain

 Isabel doing burpees over bar last year.  Hoping for a quick recovery post surgery!

Isabel doing burpees over bar last year. Hoping for a quick recovery post surgery!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

4min EMOM

5/4 Calorie Bike

10 Walking Lunges

Wall Handstand Warm Up

Skill:

Handstand PushUp Progression

Deadlift

Every 2 min for 5 rounds complete

3 Deadlifts (Add weight every set)

WOD:

"Diane"

21-15-9 reps of:

Deadlift (225/155)

Handstand push-ups

Intermediate:

15-12-9 reps of:

Deadlift (185/125)

Handstand push-ups

Fitter Faster:

15-12-9 reps of:

Deadlift (135/95)

Push-ups