Friday, 8-29-14
Strength/Skill – DeadLift 2-2-2-2-2
For time:
Run 800m
5 Rounds:
50 Double unders
10 Chest to bar pull-ups (no butterfly)
Run 800m
Strength/Skill – DeadLift 2-2-2-2-2
For time:
Run 800m
5 Rounds:
50 Double unders
10 Chest to bar pull-ups (no butterfly)
Run 800m
Strength/Skill – Push/Split Jerk – 1 RM 7 rounds: 5 Power Cleans (70%) 30 DU 7 Strict C2B Pull ups
8 and 9 AM classes today! Closed Tomorrow. 12 Days of Christmas 100m Run 2 DB Snatches 53/35 3 DB Thrusters 4 MU 5 Burpees 6 T2B 7 Med Ball Cleans 8 KBS 53/35 9 Goblet Squat 53/35 10 HSPU/ Push Presses 11 Wall Balls 20/14 12 MM Best ugly sweater to wod in…
0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U