Wednesday, April 17, 2013

ROPED & BRANDED

Warm up: hip/quad/hammie mob; 400 m run 2 x:  5 inchworms w/ push up, 10 lunges (tot) w/ arm raise, 5 mb slams, 5 ring rows

Wednesday April 17, 2013

Warm Up:  5 burpees, log rolls, speed ladder, one-legged forward
to cone, one-legged backwards hop to cone, 3 broad jumps, 50-meter
sprint,  50-meter back pedal

Tuesday, April 16, 2013

HARD PULL

Warm up: 20 mtn clmbrs, 10 mb shrugs, 10 push ups, 10 good mornings (light), 10 mb cleans, 5 pull ups

Skill Focus:  Clean Pull

Monday, April 15, 2013

DOUBLE UPPERS

Warm up: hip & shoulder mobility; 100 jumpropes; 2 x 15 swings, 10 lunges total, 5 push ups w/ arm raise

Skill Focus: Double Unders

Monday April 15, 2013

Warm Up: 10 mountain climbers. alligator crawl, 2 forward rolls,
10 one-legged side-to-side hops, each leg, 200-meter run

Skill Focus: Thrusters

WOD:

Saturday, April 13, 2013

CROSSFIT TOTAL

Back to regular schedule of 8:30 am and 10:00 am classes

Back Squat 1 rm
Press 1 rm
Deadlift 1 rm
3 attempts of each lift to find your 1 rm

Friday, April 12, 2013 

SNATCH WORK

Warm up: foam roll /band mob (hips & shoulders); 400 m run/row; 2 x: 5 push ups, 10 squats, 15 sit ups; 10 pvc pass thrus, 10 pvs hollow rocks

Thursday, April 11, 2013

Ring of Fire

Warm up:  800 m run; 10 push ups, 20 pas thrus, 15 squats

Skill Focus:  Ring & Parallel Bar work

Wednesday April 10, 2013

Warm Up:  10 large arm circles forward, 10 large arm circles back,
bear crawl, forward roll, alligator crawl, log roll and a 100-meter run

Skill Focus: Ring dips and review HSPU

Wednesday, April  10, 2013

OLD SCHOOL

Warm up: hip & shoulder mobility; 100 jumpropes, 30 du's /20 attemps; 2x 10 squat jacks, strt legged sit ups

Skill Focus:  Zercher Squat