Thursday 3.1.2012
Front Squat: 5x5x5x5x5 Same Weight over all sets Concentrate on vertical torso and keeping Elbows up and Heels Down 50% of 1RM Technique Development Met-Conditioning: [...]
Wednesday 2.29.2012
For Time 800m Run: New Route (Sidewalk Run) 50 Situps 40 Alternating Jumping Lunges 30 KB Swings 24kg/16kg 20 Pushups 10 Broad Jumps 800m Run: [...]
Tuesday February 28th, 2012
7 Rounds for Time 10 C2B Pullups 10 Push Press 95/65 100m Run
Monday February 27, 2012
Test: Deadlift 1x1x1x1x1x1x1 30-20-10 Medicine Ball Cleans Box Jumps 24/20 Double Unders 3:1 Singles, 1:1 Attempt
Saturday February 25, 2012
Three Person Team WOD: A) Team one mile relay with either a 10 lb Med-ball or Plate as your baton Each person will be strategically placed throughout [...]
Friday 2.24.2012
Bench Mark " Nicole" Run 400 meters As many rounds as possible in 20 minutes. Max rep Pull-ups (Unbroken) Note number of pull-ups completed for [...]
Paleo-Potluck
Some of you might have had your first taste of Paleo Food after the Beach WOD last weekend, or maybe you have been “Paleo” for [...]
Thursday 2.23.2012
CrossFit Games Open WOD 7 Min Amrap Burpees ______________________________________ 7 Minute Rest - 5 min of mobility and flexibilty 1000m Row For Time
Wednesday 2.22.12
Back Squat 5x5x5x5x5 For Time (Stagger Start Times) 1 Rope Climb 21 Feet 20 Pullups 30 KB Cleans 40 Wall Balls 50 Situps 60 Lunges [...]
Tuesday 2.21.2012
Weighted Pullup 1x1x1x1x1 5 Min Amrap 5 Handstand Pushups 7 Pullups 3 min Rest 5 min Amrap 15 KB Swings 50m Run 3 [...]