12.10.14 WOD
A. Back Squat: 20 x 1 @60% 1RM (20 reps using 60% of 1RM) -5min rest- followed by 10 reps at 50% B. For time 30-20-10 reps of: KB Swings 70/53 Double Unders Pull-Up Clinic: Sunday Dec 14th. 9:30am
12.9.14 WOD
Against a 13 minute clock: Row 2000m, Then in the remaining time establish a 1-rep max Push Press *Post 2k time and weight on whiteboard Pull-Up Clinic: Sunday Dec 14th. 9:30am Crossfit and Pregnancy- Adele Graham
12.814 WOD
“The Chief” AMRAP in 3 minutes of: 3 Power Cleans 135/95 6 Push ups 9 Air Squats Rest 1 minute and repeat for 5 total rounds WOD Demo- video Pull-Up Clinic: Sunday Dec 14th. 9:30am CFG Athlete Spotlight- Fareed Mohammed
12.6.14 WOD
In teams of 2, alternating exercises, complete 10 rounds of: 7 Deadlifts 225/155 14 Pull-ups (Chest to bar if possible) 50 Double Unders Mobility Class- This Sunday We are holding a mobility class from 930am to 1030am this Sunday.
12.5.14 WOD
A. Strict Press 15 mins to establish 2RM B. Every minute, on the minute, for 30 minutes: Minute 1 – 12-15 Unbroken Wall Ball Shots Minute 2 – 10 Toes to Bar Minute 3 – 10 Burpee Box Jump-Overs Mobility Class- This Sunday We are holding a mobility class from 930am to…
12.4.14 WOD
A. Static focus – Body positioning 1. Paralette L or Tuck sit 2. Ring support 3. Hollow hold 4. Handstand hold Go through each exercise in the order shown for two minutes at each exercise with the following work/rest interval: hold 5 seconds, rest 5 seconds. B. Intervals – 6 x 500M Row –…
12.3.14 WOD
A. Back Squat 3 X 10, use about 70% 1RM B.Max calories in 90 seconds on the AirBike C.3 x 25 Hip Extensions or 20 Good Mornings
12.2.14 WOD
A. Bench Press – 3RM B. Ladder Down / Up 20, 19, 18, 17 ….10 Sit Ups 10, 11, 12, 13….20 Push Ups Greg Glassman – Defining CrossFit
12.1.14 WOD
A. Hang Squat Snatch – DEMO 3-3-3-3 *If not proficient in Squat Snatch, perform Power Snatch B. 10 Rounds For Time: 25 Double Unders 15 Air Squats 10 Burpees Photo credit @Rximagesphoto