May 30, 2014

Amazing what CrossFit can do for you! Grace thinks she can deadlift a heavy bar!

 

Mobility:

 

20 min

 

Warm Up:

 

On the Minute for 10 minutes

 

Odd- max strict pull-ups 

Even- 10 db sit-ups 

 

Complex:

 

5 x 1   4 front squats and 8 back squats (rack is allowed)

 

Metcon:

 

4 rds

 

10 h...

May 19, 2014

Skill week begins. (The full bat video is at https://www.youtube.com/watch?v=Ce_v8l4ie0Y. Well worth watching!)

 

Mobility

 

10 mins

 

Warm up 

 

500 m Row

Forward rolls on mats/cartwheels

One leg balance dumbbell deadlifts 

 

Skill:

 

pistols squats 5x8 reps

 

WOD: Lynne

 

5 rounds

 

Max...

March 9, 2014

Partner WOD to close the week.

 

Mobility:

 

15 mins

 

Warm up:

 

Plank alt hands 30 secs

30 secs KB pull overs

 

Skill:

 

Pistol squats

 

Metcon:

 

20 min amrap

 

Partner (one works one rests)

 

1 Knees to elbow

1 Clean and jerk

2

2

3

3

 

.....

Please reload

Featured Posts

12-19-13: Dig Your Heels In

December 19, 2013

1/2
Please reload

Recent Posts

January 28, 2020

June 4, 2014

June 3, 2014

June 2, 2014

May 31, 2014

Please reload

Archive
Please reload

Search By Tags