30 hip extensions
15 thrusters, 115#/75#
30 windshield wipers
15 clean and jerks, 115#/75#
30 superman holds, 1 sec each
15 thrusters, 115#/75#
30 Abmat sit-ups
15 clean and jerks, 115#/75#
Scale weight as needed.
Any ideas for a Super Bowl party?
Thursday, January 14, 2010
Friday 100115
For time:
30 hip extensions
15 thrusters, 115#/75#
30 windshield wipers
15 clean and jerks, 115#/75#
30 superman holds, 1 sec each
15 thrusters, 115#/75#
30 Abmat sit-ups
15 clean and jerks, 115#/75#
Scale weight as needed.
Any ideas for a Super Bowl party?
30 hip extensions
15 thrusters, 115#/75#
30 windshield wipers
15 clean and jerks, 115#/75#
30 superman holds, 1 sec each
15 thrusters, 115#/75#
30 Abmat sit-ups
15 clean and jerks, 115#/75#
Scale weight as needed.
Any ideas for a Super Bowl party?
Wednesday, January 13, 2010
Thursday 011014
As many rounds as possible in 2o minutes of:
21 Abmat sit-ups
15 reverse burpees
9 shoulder press, 85#/55#
Norberto winds up for his broad jump like a lion getting ready to pounce on its prey. Another example of his catlike abilities...
21 Abmat sit-ups
15 reverse burpees
9 shoulder press, 85#/55#
Norberto winds up for his broad jump like a lion getting ready to pounce on its prey. Another example of his catlike abilities...
Tuesday, January 12, 2010
Wednesday 100113
Reminder: There are no 7PM classes on Wednesdays and Fridays. We apologize for any inconvenience.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds. We performed a similar workout last Thursday. If you're looking to change it up a bit, we can substitute 1/2 body weight shoulder press for the bench press.
T-shirts have been ordered! Limited supply is available, so reserve yours now. $12 per shirt for current members, $15 for others.
Monday, January 11, 2010
Tuesday 100112
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Assuming the weather holds up, let's plan on doing this WOD as prescribed. Be sure to dress appropriately for outdoor running. Otherwise, Kathy made a great suggestion to substitute burpees for the run...
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Assuming the weather holds up, let's plan on doing this WOD as prescribed. Be sure to dress appropriately for outdoor running. Otherwise, Kathy made a great suggestion to substitute burpees for the run...
Sunday, January 10, 2010
Monday 100111
55#/35# dumbbell clean and jerk
70#/55# kettlebell swing
95#/65# overhead squat
GHD sit-ups
Double-unders
At each station, you will perform 1 minute of work followed by 30 seconds of rest. You will perform 2 sets at each station before moving on to the next, and you will complete 2 full rounds. Reps from each set will be added together for a total score.
Only 3 more weeks until the end of the 90-day challenge! How do you think you are doing so far? Feel free to share your tips and secrets here...
70#/55# kettlebell swing
95#/65# overhead squat
GHD sit-ups
Double-unders
At each station, you will perform 1 minute of work followed by 30 seconds of rest. You will perform 2 sets at each station before moving on to the next, and you will complete 2 full rounds. Reps from each set will be added together for a total score.
Only 3 more weeks until the end of the 90-day challenge! How do you think you are doing so far? Feel free to share your tips and secrets here...
Saturday, January 9, 2010
Saturday 100109
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
10:30AM class today is open and free to everyone! Bring your family and friends for this great CrossFit benchmark workout!
Thursday, January 7, 2010
Friday 100108
Power clean 1-1-1-1-1-1-1 reps
Bonus?
I don't know why, but this photo makes me laugh. What do you think JJ is texting?
Bonus?
I don't know why, but this photo makes me laugh. What do you think JJ is texting?
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