1.11.13 WOD
A. Shoulder Press 3-3-3 B. 3 rds NFT of, HSPUs x 4-6 reps, rest 30 sec (kip) Pistols, 6-8 reps each leg Hold L-Sit on parallettes, 30 sec, rest 30 sec Olivia, Swinging High
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1.10.13 WOD
A. Find 1R”Max” Push Up B. Max Jr 10th Birthday Wod 10 min AMRAP 10 SDHP (75#/45#) Demo 10 Hand Release Push Ups Happy Birthday Max Jr.
1.9.13 WOD
“Whitten” 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs (Scaling options will be available from your coach in class) Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade…
1.8.13 WOD
A. Hang Squat Clean 3-3-2-2-1-1 (video) B. 5 rounds for time of: 5 Hang Squat Cleans 25 Double Unders Post total time. Devin, Overhead Squats!
1.7.13 WOD
A. Overhead Squat 2-2-2-2-2 (video) B. For time: 1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups…
1.6.13 WOD
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…
1.5.13 WOD
In teams of 4: Rotate through each of the following stations 3 times: Run 400 meters AMRAP DB Squat Clean Thruster (35/25) AMRAP AB Mat sit ups AMRAP Burpees Partner 1 heads out for the run. Partners 2,3 & 4 complete AMRAP at each of their stations until Partner 1 returns. When they do, everyone…
1.4.13 WOD
A. Deadlift Build to a heavy single in 20 minutes B. Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 Push-ups, Games style 15 Box Jumps, 24/20 in Post total rounds. Bob Harper does “Fran” – video Former NHL Player Scott Thornton Opens A Box – Crossfit Journal Pat,
1.3.12 WOD
A. Front Squat 3-3-3-3-3 Build to a heavy triple B. 21-15-9 reps of: Wall Balls Toes-to-Bars Post total time. Solving the Front Rack problems- MobilityWod.com
1.2.13 WOD
A. Skill/Practice: Hang Power Snatch (video demo) B. 5 sets for time: 10 DB Hang Power Snatches(50/35) 20 KB Swings (24kg/16kg) 30 Double Unders Scaling Options Will Be Available From Your Coach Articles: The effects of alcohol on the body – Huffingtonpost.com Snow Art – Simon Beck Chris, Getting ready to Push Press!