6.14.13 WOD
For Time In teams of 3: Row 6000 meters as fast as possible Switch partners every 250 meters Eliana,
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6.13.13 WOD
A. Overhead Squat (demo) 2-2-2-2-2 Build to a Heavy 2 reps in 20 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Kettlebell Swings 32/24kg 12 Burpees “A good coach is that voice of reason…” – fubarbell Eric,
6.12.13 WOD
For Time: 21 Deadlifts (245/165) 800m Run 15 Deadlifts 800m Run 9 Deadlifts 800m Run 245/165 Finish with –2 min AMRAP of Push Ups The 7 biggest CrossFit mistakes and how to avoid them -Thebox.com Tom,
6.11.13 WOD
A. Four sets of: Weighted Pull-Ups x 3reps Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Box Jumps 30/24′ Then rest 5 minutes . . . As many rounds and…
6.10.13 WOD
A. Push Press (Clean from the floor) 10-10-10 B. AMRAP in 10 Minutes: 60 Double Unders (120 singles) 10 Hang Power Cleans (155/105) 31 Air Squats Finish with: AMRAP in 2 Minutes: GI Jane Pull-Ups Article: For Big Mike & a few others dealing with Wrist Pain – Tabata Times Hope for Cures – Saturday,…
6.9.13 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…
6.8.13 WOD
Happy Birthday Sara aka Shorty and Anthony!!! Teams of 2 A. AMRAP in 6 Minutes: 6 Deadlifts 7 HR Push-Ups B. AMRAP in 8 Minutes: 40 Jumping Lunges 27 Ab Mat sit-up C. For time: Thrusters 73reps(f)/86reps(M) *Only one person is working at a time. All exercises can be broken up however you like (obviously…
6.7.13 WOD
A: Every minute on the minute for 10 min: 2 Hang Squat Snatches B. 3 rounds Not For Time Weighted good mornings, 8-10 reps Bulgarian split squats, 8-10 reps each leg L-Sit, 20 sec Articles; “My mommy’s an athlete.” How to fall asleep fast Tara,
6.6.13 WOD
Paleo Challenge Benchmark WOD Workout #1 – Row 1k – Time Trial Rest 5 minutes Workout #2 – 100 Wall Balls For Time Rest 5 minutes Workout #3 – 50 Burpees For Time Record all efforts separately. *Scaling options will be available from your coach in class. Hope for Cures – Saturday, July 6th We’ll…
6.5.13 WOD
A. Close Grip Bench Press 5-5-5-5-5-5 Sets 1-3: Warmup sets, easy Sets 4-6: Working sets, tough B. 2 x 400m Farmer’s Carry (53’s/35′s) “Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt (video)