10.27.12 WOD
Tabata Mash up KB Swings 53/36lb Sit ups 8 Intervals: 20sec on 10 sec off Reminder: Today’s class is at 1pm and Halloween BBQ Party after!!!!
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10.26.12 WOD
A. Max-Effort Push Press in 20 min. B. 21, 15, 9 reps of: Thrusters 95/65 lbs Burpees Post total time. Article: “Why Women Can’t Do Pull-Ups” by Tara Parker-Pope, The New York Times Magazine. And this is CrossFit’s response to this article …“Why can’t you do pull-ups?” – video **Reminder** NO CLASS Saturday 10am–Class…
10.25.12 WOD
Practice/Skill: Broad Jumps and Rope climbs Then, Four rounds for time of: Row 500 meters Rest 3 minutes Post time per round. Reminder: Saturday, No class at 10am. Instead their will be class WOD at 1pm followed by a Halloween BBQ party. RSVP at our event page on Facebook here.
10.24.12 WOD
LuRong Performance WOD #4 12 Minute AMRAP Men’s Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups Men’s Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips Women’s Rx- 30 Burpee…
10.23.12 WOD
A.Skill/Strength: Snatch, technique work B. 10 Mins to a 1 RM (squat) Snatch C.”11.1″ Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches 75/55lbs *Scaling Options Will Be Available*
10.22.12 WOD
CrossFit Total 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift. A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier. – Tom Stoppard
10.21.12 WOD
Open Floor: 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 and get it done. …
8.20.12 WOD
WOD: Barbell for Boobs “Amazing Grace” Clean and Jerk, 135#/95#, 30 reps for time *Scaling Options Will Be Available*
10.19.12 WOD
WOD: A. 5 rounds Not for time of: Pistols x 4-6 reps Ring Dips x 4-6 reps L-Sit Holds x 30-60 sec B. 21-15-9 reps for time of: Russian Lunges Toes to Bar Get Up. Get Out. Don’t Sit -NY Times Randy,
10.18.12 WOD
Mainsite WOD: Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Reminder: Saturday, October 20th we are doing the charity event Barbell for Boobs, starting at 9am. Join us in supporting this great cause! “Every morning in Africa a gazelle wakes up. It knows…