Friday 05/22/09 WOD
May 21, 2009Workout of the Day (WOD) Four rounds, each for time of:800 meter runRest as needed between efforts. Skill Work Kettlebell Training (timed work sets) Congrats to Steve Low for hitting a PR on Fran @ 3:10.
Thursday 05/21/09 WOD
May 20, 2009Warm Up (3 Rounds) 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Fran” 21,15,9 of the following for time: Thrusters 95#M / 65#W Pull Ups Core Work 5 Turkish Getups (each side) Doing “Fran” is like being on Meth w/o bad teeth.
Wednesday 05/20/09 WOD
May 19, 2009Warm Up (3 Rounds) 100 Meter Run 10 Push Ups 10 Back Extensions 10 Air Squats Workout of the Day (WOD) AMRAP in 20 Mins (as many rounds as possible) 20 Shoulder Press 75M/45W 15 Back extensions 10 Double Unders Core Work 50 Ab Wheel (for time) Heather steps it up to Prescribed Rx Mixing [...]
Tuesday 05/19/09 WOD
May 18, 2009Warm UP Daily Warm Up (on white board) Workout of the Day (WOD) 4 Rounds for time: 15 Power Snatches 95lbs 250 Meter Row This WOD came from CrossFit Football which is a Cert I plan on attending in the near future. Core Work 50 Floor Sweepers 135M/95W for time Today was a great day [...]
Monday 05/18/09 WOD
May 17, 2009Warm Up Run 800 Meters or Row 1000 Meters Samson Stretch Workout of the Day (WOD) 4 rounds for time: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps Core Work Turkish Getups 5 each side Hot Potato w/KB 3 one minute rounds This [...]
Sunday 05/17/09 “Rest Day”
Jenna aced her first recital. All the kids did great!!!! Brooke is a seasoned pro.
Saturday 05/16/09 9am Group WOD & 10am Kettlebell Level 1
May 15, 2009Todays Kettlebell Level 1 workshop was great. Instructor Tom Furman did an excellent job and I expect to have him back for Level 2 along with other Workshops and Certs. We went over a ton of information including Swings, Cleans, Presses, Jerks, Turkish Getups, Russian Twists, Core Work, Stretches, and much more>>> Dont miss the [...]
Friday 05/15/09 WOD
May 14, 2009Warm Up Run 800 Meters or Row 1000 Meters Light Overhead Squats x 3 warm up sets Workout of the Day (WOD) Overhead Squat 50% Bodyweight 6 Sets till failure Rest then: 25 Tire Flips/Jump Through or 25 Burpees/Jump Box 24′M/20″W If you do the Tire Flip – Flip the big tire then jump into [...]
Thursday 05/14/09 WOD
May 13, 2009Warm Up Daily Warm Up Workout of the Day (WOD) Squat Clean 50% Bodyweight 6 Sets till failure Rest then: 1000 Meter Row 25 Wall Ball 10 Burpees Core Work 25 Knee to Elbows or 50 Leg Raises Jami nails the Squat Clean. Elbows high and drive it up!!!! Not bad. “FITASFUK” T-shirts come in [...]
Wednesday 05/13/09 WOD
May 12, 2009Warm Up (3 Rounds) 200 Meter Row 10 Air Squats 10 Sit Ups 10 Back Extensions Workout of the Day (WOD) Dead Lift Bodyweight 6 Sets till failure Rest then: 2 Rounds of “Helen” Run 400 Meters 21 Kettlebell Swings 53#Men/35#Women 12 Pull Ups Core Work 100 Ab Mat Sit ups for time Was it [...]
