Rest Day
July 19, 2009Congrats to one of our new members Kristi (right) who tore it up out in Vegas. Go to www.WomensTri-Fitness.com to see her results. Kristi has been with us for just a couple months and getting into Freaky Shape.
Group Workout
July 18, 2009This is designed as a Group Workout. Athletes can start on any station and they have 6 minutes to complete as many rounds of the station they can get prior to rotating to the next station. There will be a 1 minute break between Stations for the teams to change. For example if an athlete [...]
Week of Wods
July 13, 2009Monday 7/13/09 Back Squat 10-8-6-4-2 rest as needed then: 50 Wall Balls for time 20M/14W rest as needed then: 100 Ab Mat Sit Ups for time click on the below videos compliments of CrossFit HQ. w/f safe next year we will have a few of our own at the games. thats a fact. 2009 CrossFit [...]
Presses, Extensions, and Jump Rope
July 8, 20097 ROUNDS FOR TIME 21 Shoulder Press (75#M/45#W) 21 Back Extension 21 Double Unders or 105 Singles FOLLOWED BY 50 Floor Sweepers for time (135#M/95#W) Please do your best to avoid crapping your pants during today’s workout. I know many of you have bowel control issues, and this would seem to be the perfect opportunity [...]
Barbell Practice
July 7, 2009AMRAP: 20 min 5 Thrusters (95#M/65#W) 7 Hang Power Clean (95#M/65#W) 10 Sumo Dead Lift High Pull (95#M/65#W) FOLLOWED BY Tabata AbMat Sit Ups – 4 Rounds You all suck with the barbell. I know it, you know it, you mother knows it. Nothing new. Hopefully throwing it around with some light perscribed weights will [...]
Cindy and some med balls…
July 6, 2009“Cindy” AMRAP: 20 minutes 5 Pull ups 10 Push ups 15 Air Squats FOLLOWED BY 10 Med Ball Situps – 4 Rounds Since I am getting a vacation, I figured you guys should get one too. Have fun with Cindy, and don’t do anything with her that I wouldn’t.
Monday 7/6 – Sunday 7/12 (Week of WOD’s)
July 4, 2009Monday 7/6 (WOD) "Cindy"As Many Rounds As Possible in 20 Mins of5 Pull Ups10 Push Ups15 Air Squats followed up by 4 Rounds of Med Ball Sit Ups 10 reps each round Tuesday 7/7 (WOD) As Many Rounds As Possible in 20 Mins of5 Thrusters 95M/65 W7 Hang Power Cleans 95M/65W10 Sumo Dead Lift High [...]
Saturday 7/4 & Sunday 7/5
Saturday was a Group Workout led by Coach Manny. Sunday is a "Rest Day" Happy 4th of July
Friday 07/03/09 WOD
July 2, 2009Workout of the Day (WOD) Met Con Day Do the following for timeNo rest between each exercise Run 1 milethen100 Double Unders or 500 Jump RopethenRow 2000 meters post your timesCore 50 Ab Mat Sit Ups50 Back Extensions
Thursday 07/02/09 WOD
July 1, 2009Workout of the Day (WOD) “Three Snowmen” As Many Reps As Possible (AMRAP) in 30 Minutes 8 Dead Lifts 185#Men 115#Women 8 Push Ups Chest Slapping Men Regular Push Ups Women 8 Knee to Elbow Click on the below video compliments of CrossFit HQ. Here are several variations of the Knee to Elbow and it [...]
