Friday, 2/18/2011

They are the strongest girls in the world! Show this to your girl friends so they can stop saying “I-don’t-lift-heavy cause I’m gonna get bulky”!!! Operation Painstorm (Courtesy of CrossFit North East England) Five 6-minute rounds with no rest in-between. At the start of each interval, run 400 meters. Then, in the remaining time, complete…

“Aerobic athlete vs. Anaerobic athlete (Like….CrossFit!!)” SO GET OFF THE SHI*#ER AND BECOME A CROSSFITTER!!!! W.O.D. 5 Rounds for time: 7 Deadlifts Sprint to other side of gym 10 Ring assisted pistols 21 Double unders Sprint back

9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…

Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!! 5 – Wall Climbs 10 – Deadlifts 315/225 15 – Bar Facing Burpees 20 – C2B Pull-ups 25 – Pass Through’s 30 – KB Swings 53/35 35 – Wall Balls 20/14 40 – D/U’s 45 – K.B. Walking Lunges 53/35 (One Bell) 50…

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Back Squat Waves: 5 Reps ASAP 55%,65%,75% 60%,70%,80% 6min EMOPM 5 Hang Power Cleans 205/155 50 Wall Balls 20/14 40 sit Ups 30 Box Jumps 20 HR Push Ups 10 C2B Pull Ups 20 HR Push Ups 30 Box…

Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…