Strength: Hang Squat Clean and Jerk, 2 reps every :30 for 8 Minutes
WOD: 6 Rounds for Time
Sprint 1 Lap
20 Wall Balls (20/14)
REC: Kettlebell Waiter Walks (kettlebell locked out over head)
2 total laps, rest 2 mins between laps.
Monday, March 25th, 2013
WEEKLY WARM UP: 10 Homeschoolers, 10 Good Mornings (PVC or 15lb bar), 10 Strict Pull ups, 10 Air Squats
STRENGTH: Overhead Squat 8 Rounds, 10 Reps every 90 Seconds (Set your own weight, you'll be snatching each set from the ground)
WOD: 12 Minute AMRAP
12 Burpee Box jumps (24/20)
12 KB Swings (2/1.5)
12 Pistols
REC: Partner Shared Mile
Thursday, March 14th, 2013
Open WOD 13.2 has been announced. A sign up sheet for Saturday is posted in the box. Times start at 9am and run every 20 mins. Please sign up. Also, everyone did a great job last Saturday with being ready to go when their heat was up and also with helping to score and keep things orderly. It's greatly appreciated and we're looking forward to another fun weekend.
We'll be scoring at 6:00 P.M. and then on Friday at 5:15 A.M. and Noon, as well as Saturday at 9:00 A.M.
Strength: Sled Push - Coach will decide the format and weights
WOD: For Time
1k Row
100 Double Unders
800 M Run
REC: Foam Roller
Monday, February 4, 2013
CrossFit Kids goes live today! So if you have any little people at your house that are going to be joining in the fun, be sure to click on the Kids tab on the banner to see how we're kicking it off!
Weekly Warm-Up: Run 400 or Row 500m, and then complete 3 Rounds of 10 Close Grip Push Ups, 10 Hip Extensions, 10 Slow Overhead Squats with a dowel to full depth, and 10 linked & unbroken Box Jumps
Strength: 5 x 7 Floor Presses, with a 6th and final burnout round of max reps
This movement is great for building strength in the bench press. Check out this video...
WOD: 12 Rounds for Time
Odd Rounds:
10 Pull Ups
1 Lap Sprint
Even Rounds:
10 Ring Dips
1 Lap Sprint
REC: 50 Bent Over Rows, break up as needed and stay on the lighter side