Weds. Workout / WOD
Lift Bench Press/ Press 8-8-8 Superset WOD 1 KB Clean 2 KB Thrusters 1 KB Windmill *As Many Rounds As Possible (AMRAP) in 10 Min.* Switch arms after each round Mike and Dean performing the windmill
Tues. Rest
This video could help during Weds. workout. http://www.youtube.com/watch?v=zFgqVkP6bZY
Mon. Workout/ WOD
Back Squat 5-5-5-5-5 “Tabata Something Else” Tabata is a protocol which uses 20 seconds of work followed by 10 seconds of rest repeated for eight cycles. We did it for pull-ups, push-ups, sit-ups, and air squats. It’s a 16 minute workout that packs quite a punch. Cliff with his son Read more…
Sunday’s Workout or WOD
*Mondays classes moved up an hour to 4 and 5pm* 5 Deadlift 10 Burpees * 5 Rounds for time* Burpees early on Sunday morning, Fun Stuff!
Fri. Workout or WOD
Benchmark Friday “Elizabeth” Clean #135 or scaled weight Ring Dips *Rounds of 21-15-9* “The Original” Doug showing us how it’s done!
Thurs. WOD workout of the day
Skill/ Lift Press 2, Push Press 3, Push Jerk 4 = 1 set repeat for 2 more sets WOD “Kelly” Scaled- Modified 150 single jump rope 20 box jumps 20 wall ball shots * 4 rounds Mike’s been pushing himself daily. He’s quietly getting better – it’s just his style, Read more…
Weds. Rest Day
One video for instruction http://www.youtube.com/watch?v=6TlbDQUWs0s One video for motivation http://www.youtube.com/watch?v=3w9E-dgLUT4 See you on Thurs; 5pm and 6pm
Tues. Workout or WOD
7 Power Snatch 7 Snatch Balance 7 Overhead Squat * 7 Rounds* Shannon getting some extra work on the rower after the WOD.
Mon. Workout or WOD
Today we did the main site: 5 thrusters 5 muscle-ups 20 box jumps (subbed for running 4oom, too cold) * 5 Rounds The guys at 6pm “walking the wall” Joe Monti and Dave O, working hard. Today’s workout exemplifies CrossFit, everyone reached a point and asked themselves, Why, why am Read more…
Sat. Workout
Deadlift 5 X 5 “Annie” Doubles unders (or single X3) Sit-ups Rounds of 50-40-30-20-10 Krebbers (not pictured) had a blazing time of 4:42 as prescribed!