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