Weighted Dips
5-5-5-5-5
Plyometric Drills
Then For time
400 Meter Run
25 Squat Jumps
400 Meter Run
25 Plyo Push Ups
400 Meter Run
25 Burpees
Post WOD
40 GHD Sit Ups
Wednesday, June 29, 2011
Tuesday, June 28, 2011
May 2011 Challenge Finals
This Saturday July 2nd, the finals for the May 2011 Challenge will be held at 9, 10 and 11 am. We will be repeating part one of the challenge with the winners in each men's and women's divisions receiving a free month of crossfit. If you are unable to attend this Saturday please email me and we will set up a time to make it up.
Deadlift
5-5-5-5
Then 10 Minutes for as many rounds as possible of the following
3 Power Cleans
5 Weighted Chin Ups
15 Double Unders
Post WOD
Advanced = Find a one rep max weighted good morning
Begginer 3 x 6 weighted good mornings
Monday, June 27, 2011
Friday, June 24, 2011
Wednesday, June 22, 2011
Tuesday, June 21, 2011
As a reminder there now is a 5 pm class on Thursday evenings every week. Please email me with any other class time suggestions.
Part 1: Back Squat 1 set for Max reps (Body weight or 60-70% 1RM)
Score= weight+reps
Part 2: Tabatta squats
Score=total reps
Part 3: 1 Mile run
Score=time
Post: 30 Back extensions
Monday, June 20, 2011
Saturday, June 18, 2011
Friday, June 17, 2011
Tuesday, June 14, 2011
Monday, June 13, 2011
Saturday, June 11, 2011
Friday, June 10, 2011
Wednesday, June 8, 2011
Are you drinking enough water? How much is enough?
There are no definitive studies that pin point an exact amount of water to drink daily. But if you drink half of your body weight in ounces spread out throughout the day you should see better results while training and over all better health!
Squat clean skill work
3 rounds of the following
4 dead lifts (80% of 1 rep max )
500 meter row
50 double unders
Post wod
3x8 weighted good mornings
There are no definitive studies that pin point an exact amount of water to drink daily. But if you drink half of your body weight in ounces spread out throughout the day you should see better results while training and over all better health!
Squat clean skill work
3 rounds of the following
4 dead lifts (80% of 1 rep max )
500 meter row
50 double unders
Post wod
3x8 weighted good mornings
Tuesday, June 7, 2011
weighted pull up (wide grip)
5x5 tempo 3021
KB Power clean and Press
3 x 5 each arm
Then for time 5 rounds of the following
5 shoulder to over head
10 burpees
Post WOD
Shoulder mobility work- some great stuff on this site that everyone needs to work on!
Link to CrossFit Mobility WOD
5x5 tempo 3021
KB Power clean and Press
3 x 5 each arm
Then for time 5 rounds of the following
5 shoulder to over head
10 burpees
Post WOD
Shoulder mobility work- some great stuff on this site that everyone needs to work on!
Link to CrossFit Mobility WOD
Monday, June 6, 2011
Saturday, June 4, 2011
Friday, June 3, 2011
Thursday, June 2, 2011
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