Strength:
Backsquat 5×5
Add 5 pounds from the last 5×5 set.
WOD:
10 Push Press 135/95
15 Burpees Over Bar
20 Sit Ups
25 Mountain Climbers
20 Sit Ups
15 Burpees Over Bar
10 Push Press 135/95
Author: cfdavis
-
January 6th, 2013
Happy Sunday!
We’ll be working on refining our kipping swings during the warm up. This will prepare you for our Strength portion of the day:
“Death by Pull Ups”
WOD:
10 Min AMRAP
10 KB Snatches
100M Sprint
-
Saturday January 5th
Don’t forget about our new weekend schedule! 8:30 and 9:30 classes today followed by Olympic Lifting at 10:30. Sunday classes are at 11 and 12!
Your work for today:
Strength:
Overhead Squat
A suggested rep scheme here is 5 sets of 3. If you are not experienced with the overhead squat or struggle with the overhead position you will be working on technique today with minimal weight. We want to stress here that good position and safety is FAR more important than how much weight you have on the bar.
WOD:
200M Farmer Carry (DB or KB)
30 Push Ups
30 Weighted Lunges (DB or KB)
30 Double Unders
20 Push Ups
20 Weighted Lunges (DB or KB)
20 Double Unders
10 Push Ups
10 Weighted Lunges (DB or KB)
10 Double Unders
200M Sprint
Remember to talk to your coach about properly scaling reps or weight for any movements you’re having difficulty with.
I hope you enjoyed today’s colorful post, wanted to spice things up for the weekend! Have fun today!
-
January 4, 2013
Happy Friday!
Just a friendly reminder to everyone that as class sizes grow it’s even more important to show up on time to classes. We realize that things happen and we’re not expecting perfection from anyone, but please do your best to be prompt!
Your work for today:
Deadlift
5×5
Add 5-10# from your last sets.
WOD:
Tabata Air Squats (your score is the lowest number of squats you do in a round)
REST
8 Min AMRAP
12 Burpee Box Jumps
9 Toes to Bar
-
January 3, 2013
Strength:
3RM Hang Squat Clean
New to squat cleaning or Olympic lifting in general? No problem! Your 3RM for the day might be much lighter than your power clean or maybe even an empty barbell. Working on technique here will be much more important than putting up a big number.
WOD:
21 KB Swings 53/35
15 Thrusters 95/65
400 M Run
15 KB Swings
12 Thrusters
200 M Run
9 KB Swings
9 Thrusters
100 M Run
-
January 2, 2013
Who’s ready for the first workout of 2013?!
STRENGTH:
Push Press
5-4-3-2-2-1-1-1
Go for a new 1 RM!
WOD:
Max Reps in 2 minutes at each station with 30 seconds of rest between each:
Ball Slams
HSPU or Regular Push Ups
Pull Ups
Squats
Clean&Jerk 65/95
Sit Ups
Burpees
-
January 1, 2013
HAPPY NEW YEAR!!
We hope you all had a fun and safe New Years Eve! Just a reminder that we are closed today. The CrossFit Open Competition is around the corner so if you’re looking for something to do today, give 7 minutes of burpees a try!
We are looking forward to an exciting year with all of you! Here’s to hard work, fun and plenty of PR’s in 2013!