2.13.14 WOD
A. Deadlift: Heavy two B. For Time: 100 Sit-ups 200 Double-unders Karen,
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2.12.14 WOD
A. Bench Press 10-9-8-7-6-5-4-3-2-1 Body Weight Rest as needed. B. Partner WOD 2 rounds for time – Both partners accumulate 60 seconds in hollow rock position – then 60 meter wheelbarrow walk (30 each) – then 60 meter buddy carry Arnold Schwarzenegger’s six rules to success (Video) Traci,
2.11.14 WOD
21 Minute AMRAP: 5 Power Cleans 135/95# 7 Front Squats 135/95# 9 Box Jumps 20″/24″ “Study: Sugar even at moderate levels toxic to mice health, reproduction,” The Washington Post.(Article)
2.10.14 WOD
Nutrition Challenge Baseline WOD A. 1000m Row (time trail) -then- 21-15-9 Kettlebell Swings (53, 36#) Burpees Your score is the timed 1000m row and total time for the WOD. Finish with – 2 min Plank each side/L-sit Hold Nutritional Challenge Ends Monday! Five short weeks ago we began this journey of clean eating, getting more…
2.9.14 WOD
Open Floor 10a-1p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
2.8.14 WOD
Teams of 3 Team 5,000m row Then….. AMRAP in 20 8 Pull-Ups 8 Box Jumps 8 Burpees (You will complete this workout in teams of three, with only one partner working at a time. One partner will blast through a full round before the next begins. HAPPY BIRTHDAY RORY!
2.6.14 WOD
A. Weight Ring Dips 3×5 B. 15-12-9-6-3 Reps for Time: Kettlebell Swing (70/44) Toes-to-Bar or V-ups “The Thin Red Line of Fitness” by Emily Beers, CrossFit Journal article
2.5.14 WOD
A. Skill – 3 x 10 Handstand Push Ups (Kipping is allowed) B. 4 Rounds for Time 15 Wall Balls 20/14# 25 Sit Ups 50 Double Unders C. 2 min Hollow Hold Sugar: The Bitter Truth (video) Dominica, CFG Throwdown