Tuesday, December 24, 2013

131224

WOD
The 12 Days of Christmas!
1 Squat Clean and Jerk (135/95)
2 Knees to Elbows
3 Burpees
4 KB Swings (24kg/16kg)
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Squats
9 V-ups
10 Jumping Lunges
11 Box Jumps
12 Med Ball Cleans

*The workout runs just like the song so reps are going to go like this: 1 then 2,1 then 3,2,1, then 4,3,2,1 ..... up to 12,11,10,9,8,7,6,5,4,3,2,1

Monday, December 23, 2013

131223

WOD
Olympic Total
1 RM Snatch
1 RM Clean and Jerk

Friday, December 20, 2013

***CHRISTMAS HOLLIDAY SCHEDULE***

Dec.24th Christmas Eve: 9:30-10:30, 12-1 classes only
Dec.25th Christmas: Closed
Dec.26th Boxing Day: Closed 
Dec.27th Friday: 6am, 4pm, 5pm Classes Only
Dec.28th Saturday: Closed
Dec.30th Monday: 6am, 4pm, 5pm Classes Only
Dec.31st New Years Eve: Closed
Jan.1st New Years Day: Closed
Jan.2nd Thursday: Class Schedule back to normal

Thursday, December 19, 2013

131219

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday, December 18, 2013

131218

WOD
Skills test
500m Row
Max Handstand Push-ups/Push-ups in 1 minute
1 mile run
Max Unbroken Pull-ups
Max Double Unders in 1 minute
Max Toes to Bar/sit-ups in 1 minute

Rest as needed between exercises

Tuesday, December 17, 2013

131217

WOD
"CrossFit Total"
1RM Squat
1RM Press
1RM Deadlift

Monday, December 16, 2013

131216

Congrats to Sabrina our Athlete of the month!

WOD
800m Run
10 Wall Ball (20/14)
400m Run
20 Wall Ball
200m Run
30 Wall Ball
100m Run
40 Wall Ball

Friday, December 13, 2013

131213

WOD
1000m Row
----------------
3 rounds of:
10 Squat Cleans
15 Ring Dips

Beg (75/55)
Int   (115/75)
Adv(155é105)

Thursday, December 12, 2013

131212

WOD
9-15-21-15-9
Overhead Squats
Bar Hop Burpees
Box Jump (24/20)

Beg (65/45)
Int (95/65)
Adv(115/75)

Wednesday, December 11, 2013

131211

WOD
EMOTM for 12 minutes:
1 Power Clean
5 Pull-ups
Max Double Unders

Beg (115/75)
Int (155/105)
Adv(185/115)

Tuesday, December 10, 2013

131210

WOD
4 rounds of:
10 KB Swings (24kg/16kg)
1 Push Press
15 KB Swings
2 Push Press
20 KB Swings
3 Push Press
25 KB Swings
4 Push Press
*KB Swings are Russian Swings

Beg (75/55)
Int   (135/95)
Adv (165/105)


Monday, December 9, 2013

131209

WOD
AMRAP in 12 minutes of:
10 Overhead Lunges (45/25)
15 Double Unders
5 Burpees

Friday, December 6, 2013

131206

WOD
30-20-10
Hang Power Clean (95/65)
Wall Ball (20/14)
Box Jump (24/20)

Thursday, December 5, 2013

131205

WOD
10 Rounds of:
5 Lateral Hurdle Jump
20y Shuttle Run

1-2 minutes rest between rounds
fastest and slowest times are scored

Wednesday, December 4, 2013

120413

WOD
Tabata Mash-up
Push Press
Pull-ups
Squats

Beg (65/45)
Int   (95/65)
Adv (115/75)

Tuesday, December 3, 2013

131203

WOD
3 rounds of:
400m Run
20 Toes to the bar
14 Plyo Push-ups

Monday, December 2, 2013

131202

WOD
7 rounds of:
7 One Arm DB Thrusters (45/25)
7 Pull-ups
7 One Arm DB Thrusters (45/25)
7 Pull-ups