Monthly Archives: June 2011

Thursday 6-30-11

Warm Up: CrossFit Warm Up 6 Rounds for Time: Crab Walk 50 ft Bear Crawl 50 ft 15 box jumps 24/20 post times to comments Read More...

Wednesday 6-29-11

Warm Up:  (for 10 mins beginning at the start of class) your preferred warm up plus (if not already included) elbows to arches, windmills, deep calf stretches, wallball shots then for 5 mins we will claim stations, set loads and claim pull up space and bands if necessary then 12 min AMRAP:  8 thrusters 65/45 6 burpees 4 pull ups post rounds to comments     Read More...

Tuesday 6-28-11

Warm Up: bootstraps, elbows to arches, find corners, back extensions/reverse hypers Max Squat: 5, 4, 3, 2, 1 then For Time: 10 deadlifts 275/185 50 abmat situps 8 deadlifts 275/185 40 abmat situps *each round drop 2 deadlifts and 10 situps to final round of 2 deadlifts 275/185 10 abmat situps post time to comments Read More...

Monday 6-27-11

Warm Up: bootstraps, elbows to arches, trunk rotations, hamstring and calf stretch with band For Time: 200 m run - rest the time it takes to run 400 m run - rest the time it takes to run 600 m run - rest the time it takes to run 800 m run - end time post final time to comments Read More...

Saturday 6-25-11

"Sidekick Saturday" Team WOD Cleans, Supine Ring Rows, Box Jumps, Wallball Shots & Sandbags Specifics in the a.m. Read More...

Friday 6-24-11

Warm Up: CrossFit Warm Up For Time: 70 burpees 60 sit ups 50 kettlebell swings 2/1 pood 40 pull ups 30 handstand push ups post time to comments Read More...

Thursday 6-23-11

Warm Up: CrossFit Warm Up "Tabata" Double Unders 8 rounds: 20 secs of dbl unders & 10 secs rest score total reps rest 2 mins then "Tabata" Row 8 rounds: 20 secs of rowing & 10 secs rest score total meters post scores to comments Read More...

Wednesday 6-22-11

"Weakness Wednesday" Work on a missed WOD Work on mobility Work on an exercise that you had trouble with in a recent WOD Read More...

Tuesday 6-21-11

Warm Up: Sampson, elbows to arches, back extensions, sit ups, Bergener 20 min AMRAP: 10 squat snatches 95/65 10 ring dips 10 knees to elbows post rounds to comments Read More...

Monday 6-20-11

Warm Up: CrossFit Warm Up "Brenton" 5 rounds for time: bear crawl 100 ft. standing broad jump 100 ft. do 3 burpees after every 5 broad jumps post times to comments Read More...