Jan 29 2012

Monday 120130

Warm-up: Medball/WOD standards

WOD

Complete AMRAP in 18 minute of:

9 DB squat clean thrusters, 45/30lbs.

12 GHD sit-ups

15 Kettlebell swings, 24/16kg.

Afterbash: Handstands/HSPU

Post rounds to comments.

Taryn, Kristine and Lori in the spot light.

Taryn, Kristine and Lori in the spot light.


Jan 28 2012

sunday 120129

Warm-up: WOD standards

WOD

“DT”

5 Rounds of:

155/105lbs Deadlift, 12 reps

155/105 Hang power clean, 9 reps

155/105 Push jerk, 6 reps

O-Lift class 11am

Post time comments.

Kristen pressing during a recent WOD.

Kristen pressing during a recent WOD.


Jan 28 2012

Saturday 120128

WOD 8-9:30am

25 Burpees

50 Hang power snatch, 75/55lbs

Run 800 meters

75 Lunges

100 Sit-ups

CrossFit Kids 10am

Breakout 10:30am

25 HSPU

50 Toes 2 bar

Run 800 meters

75 Push press

150 Doulbe unders

17 minute cap

Post time to comments.


Jan 26 2012

Friday 120127

Warm-up: 9 Essential movements with PVC  /Wod standards

WOD

Complete as many rounds as possible in 20 minutes of:

18 Box jumps, 24/20″ box

15 Toes to bar

12 Pull-up

Afterbash skill work: 30 Medball cleans

Post rounds and reps to comments.

Out for a run.

Out for a run.

 


Jan 25 2012

Thursday 120126

Warmup: CrossFit 1/Wod standards

WOD

Run 800 meters, then

3 Rounds of:

21 Deadlift, 225/155lbs

50 Double unders

Afterbash skill week: Hang power snatch, 30 rep

Mid flight with LindaLee.

Mid flight with LindaLee.


Jan 24 2012

Wednesday 120125

Warm-up: Speed/Wod standards

WOD

Front squats: 10.8.6.4.2.2.2.2.2

Afterbash: Double unders, 5 minutes

Building the CrossFit family on O-lift day.

Building the CrossFit family on O-lift day.


Jan 24 2012

Tuesday 120124

Warm up: Agility/WOD standards

WOD
10 Muscle-ups (20 out of pools)
100 Push press, 75/55lbs
1000 Meter row

After bash skill work: 30 GHD sit-ups

Post times to comments.

Erin works on her snatch balance during Sunday's O-lift class.

Erin works on her snatch balance during Sunday’s O-lift class.


Jan 22 2012

Monday 1201223

Warm-up: CrossFit 1/WOD standards

WOD

Run 1000 meters (5 laps)

100 Hand release push-ups

10 Power cleans, 185/135lbs.

After bash skill week: 30 overhead squat, does not have to be heavy!

Post time to comments.

Outside WOD on Cert. weekend.

Outside WOD on Cert. weekend.


Jan 21 2012

Sunday 120122

WOD 9, 9:30, 10, 10:30am

4 Rounds for time of:

Run 400 meters

15 DB thrusters, 35/25lbs

21 Box jumps

30 Sit-ups

12pm O-lift class:

Snatch Balance 1rep x 7sets
Muscle Snatch 1rep x 7sets

Post times to comments.

Shoot throughs with NY David.

Shoot throughs with NY David.


Jan 20 2012

Saturday 120120

WOD 8, 8:30, 9, 9:30am

5 Rounds for time of:

21 Slam balls, 30/20lbs

14 Plyo push-ups

200 meter sand bag run, 60/30lbs.

Post time to comments.

CrossFit kids 10am weather permit.

No breakout, Level 1 cert.

Everyone in this picture will have sore legs!

Everyone in this picture will have sore legs!