Gracefully Row
July 21, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) 20 Minute time frame to complete “Grace” 30 Clean & Jerk 135M/95W then immediately after go right to Max Calories on Rower Cool Down Stretching
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Saturday Group CrossFit Class
July 16, 2011Saturday 9am Class only for Adults. 10am Classes Cancelled for kids and adults. Warm Up Mobility and Line Drills Skill Work Kettlebell Swings Workout of the Day (WOD) 20 Minute AMRAP 20 Kettlebell Swings 53M/35W 5 Box Jumps 24M/20W Sprint 100 Meters (50 Meter Shuttle Run)
Back Squat De-load & Conditioning
July 15, 2011Warm Up Mobility and Line Drills Strength Workout (De-load) Back Squats 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% then: Conditioning Workout “Brooke’s Barbarian Barbell Complex” 5 Rounds for time: 135M/95W 9 Hanging Power Cleans 9 Front Squats 9 Push Press *If the bar is dropped = run 1 lap around [...]
Body Weight Blitz
July 14, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) 45 Minute Cap!!!!!!! For time 25 Squats – 25 Push Ups – 25 Pull Ups – 25 Sit Ups 50 Squats – 50 Push Ups – 50 Pull Ups – 50 Sit Ups 75 Squats – 75 Push Ups – 75 Pull Ups – [...]
Dead Lift (De-load) and Conditioning WOD
July 13, 2011Warm Up Mobility and Line Drills Strength Workout (De-load) Dead Lift (Deload) 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% then: Conditioning Workout “Dead Mans Row” In 12 Minutes Row 2000 Meters and whatever time left over Max Rep Dead Lifts 275M/185W Score = Total Dead Lifts then: Testing 100 Double [...]
“Airforce WOD”
July 12, 2011Warm Up Mobility and Line Drills Shoulder and Hip Mobility (specific warm up) Workout of the Day (WOD) “Airforce WOD” (compare to 01-13-11) For time: 20 Thrusters @95#/65# 20 Sumo Deadlift High Pulls @95#/65# 20 Push Jerks @95#/65# 20 Overhead Squats @95#/65# 20 Front Squats @95#/65# ***Begin with 4 burpees and every minute on the [...]
Shoulder Press / Baseline Workout
July 11, 2011Warm Up Mobility and Line Drills Strength (De-load) Shoulder Press 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% then: Conditioning Workout Base Line Workout (compare to 02-21-11) 500 Meter Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups then: Endurance Workout Run 400 Meters x 2 (2 [...]
Prowlers and Bells
July 9, 20119am Group Class only!!!!! …………. 10am Kids Class only!!!!! Warm Up Mobility and Line Drills Skill Kettlebell Movements One Arm Swing (alternate hands on each swing) Clean and Jerk Snatch Team WOD (4 or 5) 20 Minute AMRAP!!!!!! Prowler Push 90lb Kettlebell 53M/35W Each Team gets a 90lb loaded Prowler along with 1 Kettlebell [...]
Kids CrossFit Class Ages 6 – 12
July 8, 2011On Saturday July 9th at 10am SHARP!!!! We are offering a FREE CrossFit Kids Class at 10am for Kids ages 6 thru 12. Please contact me via email or phone to reserve a spot. It will be a fun and challenging workout that will last no more than 45 mins which will include a Warm [...]
