Monday, May 28, 2012
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
For time
rx+ wear weighted vest or carry db or plate 20#/10#
Baby Murph
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
For time
rx+ wear weighted vest or carry db or plate 20#/10#
Baby Murph
CrossFit Jaguar visits St. Paul's Enrichment Center
Coach Amy took the CrossFit Kids Jaguar program on the road.
Coach Amy took the CrossFit Kids Jaguar program on the road.
Friday, May 25, 2012
Up & Over
Warm up: 2 x 250 m row, 10 mb cross push ups (total), 15 sit ups
Skill/focus: Deadlift
Wod
Deadlift 5. 5. 5. 5
Up & Over
Warm up: 2 x 250 m row, 10 mb cross push ups (total), 15 sit ups
Skill/focus: Deadlift
Wod
Deadlift 5. 5. 5. 5
Thursday, May 24, 2012
Get it Up
Warm up: 2 min jumprope, 1 min sq hold, 2 x 30 s dh hold
Mobility: foam roll shoulders
Skill/focus: TGU
Wod
Get it Up
Warm up: 2 min jumprope, 1 min sq hold, 2 x 30 s dh hold
Mobility: foam roll shoulders
Skill/focus: TGU
Wod
Wednesday, May 23, 2012
Jerk
Warm up: 2x 30 jumping jacks, 10 hollow rocks, 10 walking lunges (total)
Skill/focus: Clean & Jerk
Wod:
Jerk
Warm up: 2x 30 jumping jacks, 10 hollow rocks, 10 walking lunges (total)
Skill/focus: Clean & Jerk
Wod:
Wednesday, May 23, 2012
Warm up:
3 Rounds
2 Cartwheels -> Backwards lunge walk 15m -> Broad jump 15m -> 5 Wall ball
Skill work:
Waiters Walk Relay
Warm up:
3 Rounds
2 Cartwheels -> Backwards lunge walk 15m -> Broad jump 15m -> 5 Wall ball
Skill work:
Waiters Walk Relay
Tuesday, May 22, 2012
Bodyweight
Warm up: 400 m run, 10 push ups, 1o squats, 10 sit ups, 10 back extensions, 10 pull ups
Skill;focus: Ring Dips
Bodyweight
Warm up: 400 m run, 10 push ups, 1o squats, 10 sit ups, 10 back extensions, 10 pull ups
Skill;focus: Ring Dips
Wod
Monday, May 21, 2012
Skill: Push Up- Take about 5 minutes to review push up form
Warm Up: Tire obstacle
- 8 Jump in and out of tire
- 8 Tire box jump
Skill: Push Up- Take about 5 minutes to review push up form
Warm Up: Tire obstacle
- 8 Jump in and out of tire
- 8 Tire box jump