1.25.13 WOD
A. Bench Press 5-5-5, Build to a heavy set of 5 B. Tabata Mash-up of: Ring Dips & Toes to Bar Reminder: 8:30pm class is cancelled Michael, Double Unders
1.24.13 WOD
A. “Flight Simulator” (20 min cap): 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 *5-10-15-20-25-20-15-10-5 Unbroken D.U’s is the scaled version. *For people that are not proficient with double…
1.22.13 WOD
“The Crossfit Total” Back Squat – 3 attempts to a 1 RM Shoulder Press – 3 attempts to a 1 RM Deadlift – 3 attempts to a 1 RM Post Your Total Score. Article: Spaghetti and Meatball Cupcake – CrossFit Journal( Nutrition) Even Angels Need CrossFit – CrossFit Duki, Overhead Squats
1.22.13 WOD
A. Weighted Pull-ups, find your 3RM in 15 min B. 21-15-9 reps, for time of: Burpee Kettlebell Swing, 24/16kg Box Jump, 24″ Post time to comments. Barbra, Deadlifting!
1.21.13 WOD
A. Dynamic Warm Up B. 3 Power Cleans + 1 Push Jerk 3 Power Cleans are touch and go After your 3rd Power Clean, perform 1 Push Jerk C. Benchmark: “Grace” 30 Clean & Jerks for time (135/95) Post time to comments. Article: Food For Thought – CrossFit Journal (Nutrition) “If you can’t fly then…
1.19.13 WOD
In teams of two, you and your partner will move through five stations trying to score as many reps as possible in the following movements: 60 seconds of Wall Ball Shots 20/14# 60 seconds of Rest 60 seconds of Power Cleans 135/95# 60 seconds of Rest 60 seconds of Russian Lunges 60 seconds of Rest…
1.20.13 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…
1.18.13 WOD
For time: 150 KB Swings (24kg/16kg) 15 Box Jump penalty every time you break your swings Post time. Jonathan, Kettlebell TGU
1.17.13 WOD
A. Hang Squat Snatch 5-5-5 (Demo) B. 3 rounds for time of: 50 Double-unders 25 Wallball 20/14# (Scaling Options Will Be Available From Your Coach In Class) Ed, Turkish Get Up Practice
1.16.13 WOD
A. Skill,Turkish Get-Up. B. “Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals…