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…
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…
“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…
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
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
“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
A. Hang Power Clean 2-2-2-2-2 B. 10-9-8-7-6-5-4-3-2-1 reps of: Hang Power Clean (75% of BW) Pullups C. 3 sets of Glute Ham Raises x 6-8 reps, rest about 90sec between sets. Don’t forget to finish with some foam rolling and mobility work. Video: Coach B and the Clean – CrossFit Journal Registration for…
A. Thruster (Demo) Build up to a heavy thruster in 15 minutes (off rack) B. Benchmark “Karen” 150 Wall Ball shots for time (20/14) *Scaling Options Will Be Available* Compare to 10-9-12-WOD Article: The Parent Trap- CrossFit Journal Al, Driving the prowler
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…
With a partner complete for time: 100 Plate Ground to OH 100 Plate Squats 100 Burpees 100 Plate Squats 100 Plate Ground to OH Good Luck to Hollywood Hutch, Fareed and Renata tomorrow representing CrossFit Glendale at the CrossFit Main Street Pride Garage Games Competition in FreeHold, NJ.!
