Wednesday
Dec142011
14122011
Wednesday, December 14, 2011 at 6:01AM Hang Power Clean
WOD: 4 rds for time
2 mins of Jumping Pull ups
30 sec rest
1 min Dynamic Push up
30 sec rest
W.O.D.
Wednesday, December 14, 2011 at 6:01AM Tuesday
Dec132011
12122011
Tuesday, December 13, 2011 at 3:37PM Hang Snatch High pull
Hang Muscle Snatch
WOD: 21-15-9
Back Squat (Body weight)
Ring Dips
Wednesday
Dec072011
7122011
Wednesday, December 7, 2011 at 5:38PM SS: Intro to Clean
WOD: 1/2 Barbara
3 rds for time
20 pull ups
30 push ups
40 sit ups
50 squats
Monday
Dec052011
05122011
Monday, December 5, 2011 at 9:53AM Oly lifting: Intro to Snatch:
Burgener Warm-up
Snatch Balance Series:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
WOD: CrossFit Total
3 attempts at a 1 RM of each of the following
Deadlift
Press
Squat
They must be done in this order, and must be completed in one session.
Monday
Nov282011
Friday
Nov252011
25112011
Friday, November 25, 2011 at 8:58AM No Class today, but here is a WOD you can do at home or almost anywhere
"Turkey Burner"
50 m sprint
10 burpees
100m sprint
20 burpees
200 m sprint
30 burpees
100 m sprint
20 burpees
50 m sprint
10 burpees
Wednesday
Nov232011
23112011
Wednesday, November 23, 2011 at 10:25AM ME: Press
WOD: 4 rds for time
10 pull ups
20 push ups
30 squats
40 double unders
Monday
Nov212011
21112011
Monday, November 21, 2011 at 1:18PM ME: Squat
WOD: AMRAP 10min
10 1-arm Push press (5 each arm)
20 Squats
30 Jumping Pull ups
Wednesday
Nov162011
16112011
Wednesday, November 16, 2011 at 4:00PM ME: Press
WOD: Diane
21-15-9
Deadlift 225/155
Handstand PU
This is Fran's little opposite twin. Enjoy!
Monday
Nov142011
14112011
Monday, November 14, 2011 at 4:18PM ME: Squat
WOD: Fran
21-15-9
Thruster 95/65
Pull up
This is your baseline check after completing the Paleo Challenge if you participated. Hopefully most of you will show some amazing improvement on your Fran time!
We will be finishing up the Wendler Cycle this month and starting in December we will begin working on the Olympic lifts. Each Monday and Wednesday we will do one of the core Oly lifts and Friday we will do an assistance related Oly strength lift. This will take place during the half hour strength sessions. Talk to your coach about attending.
Friday
Nov112011
11112011
Friday, November 11, 2011 at 12:39PM ME: Deadlift
WOD "11-11-11"
Run an 800m
Then as soon as the last person arrives:
AMRAP 11 mins
11 KB/DB swings 53/35
11 KTE
Then finish it off with 1 more 800m run
Score is total rds and time on the last 800m
Wednesday
Nov092011
09112011
Wednesday, November 9, 2011 at 10:27AM ME: Press
WOD: With a continuous running clock perform
1 pull up the first minute,
2 push ups the second minute,
3 pull ups the third minute
4 push ups the 4th...and so on until you can't complete the prescribed number in that minute
Monday
Nov072011
07112011
Monday, November 7, 2011 at 2:31PM ME: Squat
WOD: Nancy
5 rds for time
400m Run
15 Overhead Squats 95/65
Thursday
Nov032011
02112011
Thursday, November 3, 2011 at 4:29AM ME: Press
WOD: "The Chief"
5 cycles of AMRAP 3 Mins
3 Power Cleans 135/95
6 Push ups
9 Squats
rest 1 min between rds, start each new rd exactly where you left off
Wednesday
Oct192011
19102011
Wednesday, October 19, 2011 at 11:09AM ME: Press
WOD: 800 m Run
10 Pull ups
10 Squats
400 m Run
20 Pull ups
20 Squats
200 m run
30 pull ups
30 squats