Thursday, April 28, 2011

April 29


5 x 1 Max Height Vertical Jump

then,

1-1-1-1-1-1-1
Overhead Squat

then,

50 Back Ext AQAP

Wednesday, April 27, 2011

April 28


5 x 1 Max Distance Broad Jump

then,

3 Rounds of:
15 Power Clean (135#/95#)
15 Burpee

Tuesday, April 26, 2011

April 27


5 Rounds of:

15 KB Swings
100m Gasser
10 Pull ups
1min Rest

then,

Tabata Sit Ups

Monday, April 25, 2011

April 26

Hook Grip

Strength
Work up to a heavy single
Hang Power Clean

Metcon
5 Rounds of:
10 Thrusters (95#/65#)
10 Ring Push Ups

Buddy Lee Power Jump Double-Under

Skill Work
Double Unders

"Christine"
3 Rounds of:
500m Row
12 Bodyweight Deadlift
21 Box Jumps

Thursday, April 21, 2011

April 22

Grand Opening April 30th @ 12:30. See you there!!

Alternating Sets of:
3-2-2-1-1-1 Front Squat
3-2-2-1-1-1 Weighted Pull Up
Then,
3 x 15 GHD Sit Ups
Then,
1 Mile Run

Wednesday, April 20, 2011

April 21

Putting the Marines through some CrossFit

SQT

3 Rounds of:
95# Ground to Overhead - 10 Reps
200 yard Shuttle Run - 50 yards down and back twice

Tuesday, April 19, 2011

April 20

Skill Work
Push Jerk

Metcon
10min AMRAP of:
10 Shoulder to Overhead (95#/65#)
10 KB Swings (1.5pd/1pd)
10 Box Jumps (24"/20")

Monday, April 18, 2011

April 19

2 Rounds of:
200m Run
50 Push Ups
200m Run
50 Sit Ups
200m Run
50 Squats
200m Run
50 Back Extensions

April 18

Check out Ken C. doing todays WOD (HERE)

Strength
3-3-2-2-1-1-1 Back Squat

Metcon
3 Rounds of:
9 Deadlift (225/155)
12 Burpees
15 Wall Balls (16/10)

Thursday, April 14, 2011

April 15

Death by Pull ups
(1 during the 1st min., 2 during the 2nd min...and so on til failure)

Then,

2K Row

Wednesday, April 13, 2011

April 14

Use Chalk!

Strength
Work up to a heavy single
Deadlift

Metcon
5 Rounds of:
10 Power Cleans (135#/95#)
20 Push Ups

Tuesday, April 12, 2011

April 13

Ash killing it at the noon class!

4 Rounds of:
400m Run
50 Air Squats

Monday, April 11, 2011

April 12


Strength
Work up to a heavy single
Press

Metcon
4 Rounds of:
10 Ring Dips
15 K2E
20 Back Ext.

April 11

Strength
5x3 Back Squat

Metcon
5 Rounds of:
6 Power Snatch (95#/65#)
10 Box Jump (24"/20")

Saturday, April 9, 2011

Sat. 9am Free CrossFit Class

 Warming up with some inchworms.

Great to see some new faces today!! 

Don't forget to come out to our Grand Opening
April 30th 12:30pm - ??

Thursday, April 7, 2011

April 8

Working on your Double Unders?

5 Rounds of:
45sec KB Swings
45sec Rest
45sec Burpees
45sec Rest
Then,
3x Max L Hold on the bar

Wednesday, April 6, 2011

April 7

Fish Game

4x500m Row (2min rest between sets)
then,
3x Max Handstand Hold (2min rest between sets)

Tuesday, April 5, 2011

Monday, April 4, 2011

April 5

Elbows in front of the bar, stay upright, explosive hip drive, and press out.

Strength
3RM Push Press

Metcon
200m Run
50 Sit ups
25 Push Press
200m Run
40 Sit ups
20 Push Press
200m Run
30 Sit ups
15 Push Press
200m Run
20 Sit ups
10 Push Press
200m Run
10 Sit ups
5 Push Press
(75#/55#)

April 4


Make sure you are recording your benchmark workouts like the "Girls", Hero WODs, Max efforts (ex. 400m run), Max Lifts (ex. Snatch, Back Squat)

"Cindy"
20min AMRAP of:
                                       5 Pull Ups
                                        10 Push Ups
                                        15 Air Squats