5.29.30 WOD
A. Take 20 minutes to work up to 1 rep max Push press B. Tabata mash-up of: SDHP, 95/65 Burpees Articles: Why Women Should Not Be Afraid of Gaining Muscle (part 1)– Charles Poliquin CrossFit Central Unity – Video Liz,
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5.28.13 WOD
A: 2 minute Hollow Hold B. “Flight Simulator”: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 reps of: Double Unders (unbroken) you MUST stop b/t sets you CANNOT skip singles in b/t sets *If you are struggling with unbroken double-unders, your workout is: ”Rhiannon”…
5.27.13 WOD
Reminder: The only workouts today will be held at 9:00a and 11:00a. This class is uncapped, so let’s honor those who have made the ultimate sacrifice for our country! Today’s Workout: “MURPH” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of…
5.26.13 CLOSED
No Classes Today- We Are Closed Reminder: Tomorrow there is only 9am and 11am class , we are doing Murph. WOD: MEMORIAL DAY MURPH – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH http://mdmfundraiser.com/ Our Spring Nutritional Challenge is starting June 1st! Below are…
5.25.13 WOD
In teams of 3 move through each of the following stations Station 1: Max Deadlift in 10 minutes Each team member attempts to find a 1 rep max deadlift. Score for this station is the total of all three athletes’ best lifts. Station 2: AMRAP KB Swings in 10 minutes Complete as many KB Swings…
2013 Summer Nutrition 30-day Paleo Challenge! (June 1st-June 30th)
2013 Spring/Summer Nutrition 30-day Paleo Challenge! (June 1st-June 30th) Paleo challenge- Guidelines As CrossFitters we love numbers, so yes we will have a point system. The goal of this challenge is to change the way you think about food. Hopefully at the end of this challenge Paleo will no longer feel like a diet but rather…
5.24.13 WOD
A: Practice: Bar, Ring Muscle-ups 3-6 or As many reps as possible in 2 minutes of: Burpee Muscle Up (rings) Alternating Pistols x 12 reps (6 each) Rope Climbs x 2-3 ascents (wear your socks) B: “Tail Pipe” 3 rounds each partner, for time of: One partner rows 250m while the other is holding…
5.23.13 WOD
A. Clean – Build to a 1RM 3-3-2-2-1-1-1-1 Finish with 50 reps of Toes to Bar ***MEMORIAL DAY MURPH – May 27, 2013–9am and 11am Class only*** CrossFit – “The Clean” with Miranda Oldroyd and Zach Forrest (Video) Want To Be A Good at Oly? CrossFit Journal (Article)
5.22.13 WOD
A. AMRAP in 2 Minutes Double Unders Skill: Practice Handstand Push-up Skill work (Kipping) B. 4 Rounds For Time: 15 KB Swings – 53#/35# 10 Box Jumps 24″/20″ 5 Handstand Push Ups C. Accumulate 2 minutes in a L-sits hold in as few sets as possible. MEMORIAL DAY MURPH – May 27, 2013–9am and 11am…
5.21.13 WOD
A. Power Snatch Perform 3-4 sets of 5 touch and go reps Determine weight for workout B. For time: Run 800 meters 30 Power Snatches (115/80) Run 800 meters Onika, Overhead Squats