Lift/Skill: none
WOD: Kelly
run 400m
30 box jumps
30 wall balls
*5 Rounds*
Joe and Maria
Please check the schedule before heading off to the gym this weekend. Classes are a bit limited because of Regionals in Columbus. No 530pm on Friday and Closed Sunday.
http://crossfitutility.com/wordpress/schedule/
Dan D. – Congatulations are in order, Dan got his first muscle-ups yesterday
Lift: Press 3-2-1-1-1
WOD: 12.1
Burpees
7 min. AMRAP w/ 6 inch touch
WOD: Make up a missed wod or lift
Corey – I know the pic is blurry, but check out those deadlift slippers
We have so many events and races it’s sometimes tough to keep track of. Check out Utility’s Upcoming/Races/ Events Page on the right hand navigation bar . If you have an event or race you’d like to see there, send me an e-mail. crossfitutility@hotmail.com
Lift/Skill: HSPU, Double-unders, pistols, muscle-ups (pick 2)10 min. of practice
WOD:
Run 200m
15 ring dips
run 200m
30 double-unders
*5 rounds*
Brian
Lift: Box Squat 2-2-2-2-2-2-2-2
WOD: Jackie
row 1000m
50 thrusters 45 lb (men and women)
30 pull-ups
*for time*
Mike B. and Devan
|
WOD:
1 rep Snatch
1 rep Clean & Jerk
*Score each and Total the 2 lifts*
Bailey – as you can tell the intensity was high… then a little clown made a visit
Hear what Bob Harper of The Biggest Loser has to say about Crossfit and scaling workouts
Lift: none
WOD:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*for time*
Mike F. getting a taste of overhead squats in his second CrossFit wod
This Sat. Crossfit Cadre will be holding a Firebreather wod
http://www.facebook.com/#!/events/195055470615880/
If your not on FB, 1pm at Cadre in Hudson (sister box of SPC)
Lift: none
WOD:
Run 800m
10 rounds of the couplet:
10 Pistols
10 HSPU
then run 800m
*for time*
Lift: Deadlift 5-4-3-2-1
WOD:
Deadlifts 225/135
Pull-ups
*21-15-9*
Some people can just walk in and do muscle-ups. Doesn’t happen very often but, here ya go. This is the first time Ben has seen muscle-ups in a wod… no biggie…right..?
.
Many try and try and try and just can’t get them. Some advice; take it or leave it; get really good at pull-ups AND dips, really good. Then work muscle-up progressions till your sick of em.
.
Congratulations Mike B. First Muscle-up and a PR on the Deadlift
.
Other notable deadlifts Nick 505, Raul 495 – the new bell got some work today
WOD/Lift: Make up a wod or missed lift
Jen carrying Michele
The PR bell has arrived (Thank You Doug C.)
