Month: May 2012

Fall Down, Get Up

WOD 6/1/12 15 Min to Establish a 3RM Power Clean – Must be touch and go at the bottom, cannot pass through a squat.   4 rounds for total working time of: 30 Split Jumps (total) 10 Thrusters 95/65# 10 C2B Pullups (kipping allowed)   Don’t wait too long to sign up for the Golden …

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Black Out

Wall Climbers are sooo much fun! WOD 5-31-12 500 M Row TT 250 M Row TT AMRAP in 12: 10 OHS (95/65) 50 DU’s The rowing time trials should be max efforts with about 5 minutes of rest between each effort. If you row fast enough you will get your name on the board for …

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Worthwhile

WOD 5/31/12 15 minutes to establish a 1RM Push Jerk & Split Jerk. Check out the photos of each to see a breakdown of each movement.   3 rounds for time of: Run 400m 20 KB Swings 55/35 15 T2B We will not have a stretching class at 9am this Saturday but we will have …

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Expect Community

WOD 5/30/12 15 minutes to establish a 1RM Power Clean + Hang Squat Clean.   Power clean must be caught above parallel in the squat, the hang squat clean must pass below parallel in the squat. The bar cannot touch the ground when transitioning from power clean to hang clean   4 rounds for total …

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Godzilla

CrossFit For Hope is fast approaching! WOD 5-29-12 Wall Climbers 5×5 5 Rep Max: Press 5 Rep Max: Push Press AMRAP in 6: 6 Push Press (95/65) 7 Box Jumps (30/24) 8 KB Swings (55/35) So far we have only had 5 people sign up for the Paleo Challenge. Hurry up and get your name …

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To The Rocker

Back Squat: 1X5 @ 60% 1X3 @ 70% 1X2 @ 80% 1X2 @ 90% 1X1 95% – rest 2 min. between each set.   20 minutes to get as far as possible in the ladder: 30′ Broad Jumps 20 Russian KB Swings (70/55) 10 OH Walking Lunges 45/25# then… 60′ Broad Jumps 40 Russian KB …

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Optic

WOD 5/25/12 3x200m Sprints – Rest by walking back to start   “Running Annie” 50-40-30-20-10 Double Unders Sit-Ups Run 200m after each round     For Memorial Day, Monday, May 28 we will have a limited schedule and only have the 11:30am and 6pm class.   Have you signed up for our fundraiser, CrossFit For …

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