June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

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 26, 2014

Reminder: only one class on Memorial Day. 9 ayem.

 

We honor the memory of Navy Seal Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

 

From CrossFit.com: "This workout was one of Mike's favorites and he'd named it 'Body...

May 23, 2014

Mobility:

 

20 mins

 

Skill:

 

Work on kipping 15 mins

 

WOD: Fran

 

21-15-9

 

Thrusters 95/65

Pull-ups 

 

Results for the record:

 

Gail -- 5:55 45#/band

Linay -- 5:46 RX/band

Laina -- 8:30 

Jannell -- 6:45 15#/2 risers

Joan -- 6:39 45#/2 risers

Michael M -- 8:00 75#/kip

Joyce -- 7:49 RX

Eri...

May 21, 2014

The week of girls continues with a "Pulling Helen."

 

Skill:

 

10 rounds of 30 double unders unbroken for time

 

Strength:

 

3 rounds not for time:

 

10 reps Bent over Row (75/55)

10 reps Romanian deadlifts (75/55)

10 reps band pull aparts 

 

WOD: "Pulling Helen" 

 

3 rounds 

 

400 m Ro...

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...

May 8, 2014

Mobility:

 

15 min

 

Strength:

 

bench press 5 x 5 climbing

strict pull-ups 5 x 5

 

Dynamic warmup

 

Metcon:

 

Sprint training 10 x 150 meter sprints (cone and back) team relay

 

(Rain alternate 10 x 20 sec air squats for reps 10 sec rest)

April 25, 2014

Wear a Zorro mask to the box today and get a free Summa car sticker. If you dare. 

 

Mobility:

 

10 minutes

 

Skill:

 

20 minutes. Pick a goat and get better.

 

WOD:

 

10 squat clean thrusters 95#/75#

20 burbees on a 25lb plate

30 chest to bar pull ups

400m run

30 chest to bar pull u...

April 15, 2014

Capt. Jason E. Holbrook, 28, of Burnet, Texas was supporting Operation Enduring Freedom. He died at Tsagay, Afghanistan, of injuries sustained when insurgents attacked their military vehicle with an improvised explosive device. He was assigned to the 1st Battalion, 3rd...

April 9, 2014

For those of us who don't remember New Year's day (a bit too much bubbly perhaps), we're going to try again!

 

Mobility:

 

15 to 20 minutes to work out the kinks from the last few days.

 

WOD:

 

Partner Cindy

 

1 Clean and Jerk (115/85) and then one round of Cindy (5 pullups 10...

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