Tuesday, July 17, 2012

Shangai

Warm up:  250 m row, 1 x 5 Burgener w/ light load

Skill/focus:  Snatch
Warm up to working weight; use same weight for all 5 sets

WOD

Monday, July 16, 2012

Racked & Ready

Warm up:  400 m run, 10 pass thrus, 10 squats, 10 tot lunges w/ a twise, 10 tot t stab push ups

Skill/focus:  Front Squat
1 x 8, 1 x 5

Saturday, July 14, 2012

Teams of four (two men, two women) competed head to head in three WODs which incorporated the best that CrossFit has to offer: strength, speed, endurance, teamwork and camaraderie!

Friday, July 13, 2012

Battle of the Boxes Eve

Warm up:  400 m run, 3 x 5:  squats, push ups, sit ups, back x, pull ups

Skill/focus:  TGU
12 min to find your 1 rm

Thursday, July 12, 2012

Back Wheels

Warm up:  400 m run, 10 ea spiderman walking lunges, 10 total split jumps

Skill/focus:  Split Squat

Wednesday, July 11, 2012

Warm Up: Obstacle course- 5 Box jump snake => 3 cartwheels => alligator crawl => run to cone

Wednesday, July 11, 2012

5 RM Deadlift

Warm up:  500 m row, 2 x 5 dips, 10 good mornings 45#/30#

Skill/focus:  Deadlift
1 x 8, 1 x 5

WOD
deadlift 5. 5. 5. 5

Tuesday, July 10, 2012

Thunder Box

Warm up:  2x 200 m run, 10 push ups, 5 jump squats

Skill/focus:  Thruster
1-2 sets to warm up to working weight

WOD:

Monday, July 9, 2012

Warm up: Obstacle course- 2 forward rolls => 5 handstand kick ups => bear crawl to cone => high-knee skip to cone=> back pedal => 10 squats

Monday, July 9, 2012

Jack & Jill

Warm up:  400 m run, 10 burpees, hs hold 30 s on / off x 2

Skill/focus:  Clean & Jerk
Take 15 min to find your 1 rm c & j