2.8.13 WOD
A. Deadlift 5-5-5-5-5 B. AMRAP in 2 min of: Deadlift, 75% of 5RM Article: Accessing Athleticism- CrossFit Journal Ernesto upside down.
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2.7.13 WOD
A. Push Press Take 20 Minutes to Work Up to a New 3RM Push Press! B. AMRAP in 12 Minutes: 6 HSPU 8 Pistols 10 T2B Post your score Pistol squats video Article: 6 tips for better recovery Molly getting comfortable at the Box.
2.6.13 WOD
A. Skill: Rowing B. 2K Row Row 2000 meters as fast as possible C. 100 V-Ups Post your scores. Schedule: We have included 9am Class Monday-Wednesday-Friday. Please make sure you RSVP for class. Video: Olympian Erin Cafaro talks about how to warm-up on the erg Article: Aristotle in a Box – CrossFit Journal Molly,
2.5.13 WOD
1. Hi-hang Snatch 7 X 2, rest 60 seconds. 2. AMRAP in 8 mins 6 Hang Snatch 95/65 9 Ab-mat Sit-ups 12 Bar Facing Burpees Article: Making Life Easier – CrossFit Journal CrossFit Glendale’s new 65ft Pull Up Rig!
2.4.13 WOD
A. Back Squat (low bar) 5-5-5 Build up to a heavy set of 5 reps of Low Bar Back Squat,Take 2 min rest b/w sets B. 12 min AMRAP 10 Handstand Push-Ups 20 Air Squats 30 Double Unders *Schedule- Today’s 12pm class is canceled. It will resume back on Tuesday. Video: Introduction to Low Bar…
2.3.13 Open Floor
Open Floor 10a-12p: 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…
2.2.13 WOD
“Partner Filthy Fifty” You and a Partner complete: 50 Box jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double-unders Divide reps as needed, one partner…
2.1.13 WOD
7 rounds for time of: 10 Sumo Deadlift High Pulls, 95/65 lbs 10 Ring Dips Scaling options will be available from your coach Article: The Kipping Dip- CrossFit Journal CrossFit Games: Register for the 2013 Reebok CrossFit Games Open! The Open is March 6th through April 7th. How to Register Athlete – CrossFit Games
1.31.13 WOD
A. Practice Hollow Rocks & HSPU (kipping) B. 3 rounds for time of: 50 Double Unders 25 Kettlebell Swings, 24/16kg 10 Burpee Box Jumps, 24/20″ 2013 Open Registration Live – CrossFit Games Rory, Overhead Squats
1.30.13 WOD
“Nancy” 5 rounds for time of: 400m run Overhead squat, (95#/65#), 15 reps Post time to Comments Video: Headlock Talk 101 with Tony Blaur – CrossFit Journal Hutch Hollywood, Kettlebell swings