Month: August 2012

Jam On It

WOD 8-31-12 Tabata Handstand Hold 5 Rounds of: In 4 minutes complete the following- • 200 M Run • 15 Air Squats • 10 KB Swings (55/35) • Bar Hang* —Rest 2 Minutes— You will start off with the run, then after completing the squats and kb swings you will hang from the pullup bar …

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The Hard Way

WOD 8/30/12 7 sets of 1 Snatch + 2 Overhead Squat. If you squat snatch then that counts as the first overhead squat     12 minute AMRAP of:   50 Double-Unders 7 Hang Power Snatches 95/65# 7 Front Squats (95/65)     We will be starting up our CrossFit Kids program soon. Contact Kara …

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WOD 8-30-12 Pullup Skill Work 4 reps of each grip type: • Normal • Wide • Narrow • Reverse • Cliff Hanger 5 Rounds For Time: • 15 Power Snatch (75/55) • 30 Situps

Its My Life

WOD 120829 Elevated Deadlifts: 6-5-5-4  4 rounds: AMREP in 3: 200m Run Cleans (155/95) *rest 1:00 between rounds*  Coaches Notes: For the Elevated Deadlifts, you will do a normal deadlift from an elevated postion. Taller people should use a 45# plate, shorter people should use a 25#. On the WOD, you will  start each round …

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New Class Time

We will be adding a 5am class on Monday, Wednesday, Friday only. The first class will be Wednesday, September 5, since we won’t have any morning classes on Labor Day. This will be on a trial basis for now to gauge the attendance and interest for this time slot. We hope to offer a 4pm …

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Isaac Schmisaac

 WOD 8/29/12 15 minutes to establish a 1RM Front Squat + Push Jerk.   Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used. This is to help …

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Almost Easy

WOD 120828 Snatch Balance: 4 x 2 : 1 Behind the Neck Push Press (Snatch Grip) + 1 Snatch Balance + 1OHS (weight should be challenging, but not terribly heavy. the goal is to complete 2 of the complexes without dropping the bar. 1 complex is a “rep”, the workout is 4 sets of 2 …

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Speed Racer

WOD 8/28/12 Back Squat: 1X3 @ 80%, 1X3 @ 85%, 1X1 @ 90%, 2X1 @ 95% – rest 2:00-3:00 between sets.   -then-   4 rounds for total reps of the 4 minute dual effort of:   2 minute AMRAP of: 20 Split Jumps 10 HR Pushups 10 Pullups   2 minutes to complete: 1 …

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