6.26.14 WOD
Teams of 2 Complete 3 Rounds Each of: 500 Meter Row 400 Meter Run *No Kids Classes Saturday Article: Tight calves: Why, how, and what to do with them 9 essential strength benchmarks for women
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WOD
6.25.14 WOD
A. Three sets, not for time, of: 10 Alternating Pistols 50 Double-Unders B. For time: 50-40-30-20-10 Abmat Sit Ups Kettlebell Swings 70/53 *No CrossFit Kids Classes this week Read ‘Em and Eat by Agnese Smith – CrossFit Journal article [pdf]
6.24.14 WOD
1 a. 3 X AMRAP Handstand Push-ups, rest 60 sec 1 b. 3 X AMRAP Toes to Bar, rest 60 (Alternate between a and b) 2. 4 Rounds for Time 25 Wall Ball 15 Burpees Run 200 meters Rest 3 mins – goal is unbroken rounds as fast as possible 6:30 class…
6.23.14 WOD
2014 Spring Paleo Challenge Benchmark WOD 20 Min AMRAP 10 Thrusters 2 rounds of Cindy *same weight as 5.19.14 2014 Spring/Summer Nutrition 6 week Paleo Challenge……DONE Spring Cleaning officially ended on Sunday. Please submit your before/after photos by Wednesday. We will be choosing our finalists and top participants by the end of the week….
6.21.14 WOD
In teams of 2, with one partner running 400 Meters at all times and the other partner working inside, complete as many rounds and reps as possible in 24 minutes of: 5 Ground to Overhead 135/95 lb. 5 Burpees Over the Barbell Wish our athletes Dan M. and Michal K. luck completing at CrossFit Triton…
6.20.14 WOD
A. Bench Press : 3sets x 10 B. AMRAP10 Increasing ladder by 2 reps 2 Box Jumps 24/20″ 2 Ring Dips 4 Box Jumps 4 Ring Dips…. Saturday CrossFit Kids classes : 12p and 1p Happy Birthday Gino!!!
6.19.14 WOD
CrossFit Mainsite WOD 6/17/14 The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. The Ghost…
6.18.14 WOD
A. Speed Deadlifts (banded) 50-60% x 2 reps, every 60 sec for 8 min Note: the load should be such that the two reps are unbroken, with perfect mechanics and acceleration towards the top of the lift. Do not sacrifice speed for the load. If you find yourself slowing down on the way up, unload the…
6.17.14 WOD
A. Front Squat 4×4 Add 5lbs to last weeks weight. B. Benchmark! “Karen” For time: 150 Wall Balls 20/14 New To CrossFit – Getting Comfortable With Being Uncomfortable