WOD

Tuesday Feb. 1, 2011

Posted by:

Push Press 3-2-1-1-1-1 (Find 1 RM)
Then, 21-15-9
Push Press (95#/65#)
Push Ups
Ring Dips

Continue Reading - >
0

Monday Jan 31 2011

Posted by:

30 Burpees
40,30, 20, 10
Slamball, Jumping Lunges, TTB or KTE
30 Burpees
Thanks Coach Chad

Continue Reading - >
0

Friday 28 Jan 2010

Posted by:

4 Min Running Clock For Each Round:

300 M Row, then with remaining time, perform as many reps as possible of:
Rd 1: Double Unders,

Rd 2: Abmat Situps OR GHD Sit Ups,

Rd 3: Box Jumps or Step Ups,

Rd 4: Front Squat (95/65) OR Goblet Squat
2 Min Rest Between each round

Continue Reading - >
0

Thursday 27 Jan 2011

Posted by:

Chad is hell bent on coming in tomorrow morning First class is at 6:45am and at 7:30am

Wendler Bench Press 5,3,1+ (75%,85%,95%)

Then, 5 rounds for time:
250M Row 10 KB Swings, 10 Ring Dips

we love you chad

Continue Reading - >
0

Wednesday 26 Jan 2011

Posted by:

Wendler Back Squat 5, 3, 1+
5×75%
3×85%
1+x95%

Then, 12 min Amrap:
3 Hang Squat Clean Thrusters (95/65#)
6 Barbell Rollouts
9 Lateral Tuck Jumps over barbell

Continue Reading - >
0

Tuesday 25 Jan, 2011

Posted by:

120 Pull Ups For Time (Scale to 100 or 80 if needed)
For each break from the bar, perform 5 Burpees

…*sub ring row or or band pull-ups only (no-jumping)

Check out the blog to learn how to tape your hands

Continue Reading - >
0

Monday 24 January 2011

Posted by:

5 min, max effort ladder up
Air Squat, Push Up
2 Min Rest.
5 Min Max effort ladder up
KB High Pull, KB Swing (53#M, 35# W)
2 Min Rest
5 Min Max Effort ladder up
20in Box Jump, Push Press (75#/55#) OR DB Push Press

*At each circuit, start at 1 rep per movement, then add 1 rep each round, completing as many reps as possible of both movements within the 5 minute time period

Continue Reading - >
0

Saturday 21 Jan, 2011

Posted by:

CrossFit Level 1 Cert- All Day Sat and Sunday

Class 7:00 am Saturday Morning

Continue Reading - >
0

Friday 21 January 2011

Posted by:

Farmers Walks 150′ – 25/15# plates
10 Ring Rows or 3 Rope Climbs
20- 20″ box jumps or 15 -24″ box jumps
30 Pushups
4 Rounds for time
Continue Reading - >
0

Thursday, January 20, 2011

Posted by:

Teams of 2
Only one person works
All movements can be partitioned in any way
4k Row
50 Lateral Burpees
75 Barbell Rollouts
100 SDHP (75/55)

Continue Reading - >
0

Wednesday, January 19, 2011

Posted by:

Wendler Dead Lift

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

20,16,10 reps of:

Double Unders

Step Ups or Bulgarian Split Squats (95/65)

Good Mornings

GHD Situps

Continue Reading - >
0

Tuesday, January 18, 2011

Posted by:

Wendler Strict Press

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

5 Rounds For Time

21 KB Swings

11 Ring Dips

Continue Reading - >
0

Martin Luther King Jr,s Day

Posted by:

We will be observing MLK day on Monday 17th Jan. class hours 8:30 & 9:30am

Teams of 2
Only one person works

4k Row Buy-in (or, if more than 20, can also be the buy-out)

50 Barbell Roll-out
75 Lateral Burpee
100 SDHP (75/55)
(all on the same bar, movements can be partitioned)

Friday, January 14 2011

Posted by:

15 minute AMRAP

5 pullups

10 burpees

15 slamball

Continue Reading - >
0

Thursday, January 13 2011

Posted by:

3-5 Rounds 95/65

3 Snatch

6 Overhead Squat/Front Squat

9 Push Jerk

250m Row

Continue Reading - >
0
Page 56 of 69 «...3040505455565758...»