Rest Day/Test Day/Skill Development/Makeup...

Warmup 3 rounds of: 10 KB Swings 10 Box Jumps 10 Knees to Elbows WOD “Tabata This” Row Rest 1min Squat Rest 1min Pullup Rest 1min Pushup Rest 1min Situp ***Complete each exercise Tabata style.  That is 8 rounds of 20sec on, 10 sec off for each exercise before moving onto the next.  Add up lowest rep count of each exercise.  For the Row, use TOTAL CAL for all eight rounds for your score. “Pain is temporary. Quiting last...

Warmup Jump Rope 5min WOD For time: A 50 Burpees B 7rounds of: 95lb/65lb Sumo Deadlift High Pull, 10reps Ring Dips, 10reps C 50 Burpees ***Time= total time from start of A to finish of...

Warmup 3rnds of: 10 Pushups 10 Squats 10 Burpees 10 Back Ext WOD 1st Stiff Leg Deadlift 5×10 ***Rest 45sec in between rounds 2nd “Randy” For time: 75lb Power Snatch, 75reps At the Chalkboard: Isolation By Greg...

***Attention Members!!!*** DO TO THE WEATHER , THERE WILL BE NO MORNING CLASSES (6-8AM) TODAY WEDNESDAY 2/24/10.  WE APOLOGIZE FOR THE INCONVENIENCE. Warmup As needed   Team WOD Teams of 2.  Only one athlete can work at a time.  Athletes must complete all reps of each exercise before moving onto the next.  Each Athlete only rows once.  One Athlete will start with the row, and the other will finish with it. For Time: 1000 meter Row 60 Push...

Warmup CrossFit Warmup WOD 1st Thruster 5×10 ***Rest 45sec between sets 2nd AMRAP in 15min of: 10 Wall Ball Shots, 20lb 30 Ab Mat Situps 10 Good Mornings, 45lb How To Control Breathing While Running by ehow.com  #1 Breathe in and out through your mouth. This may be the most effective way for most runners to take in more air as they run, as opposed to breathing through the nose. The act of breathing through your mouth will encourage your facial...

Warmup 3 Rounds of: 10 Burpee Box Jumps, 20″ Samson Stretch WOD 1st Overhead Squat 5×10 ***Rest 45sec in between sets 2nd “Nicole” AMRAP in 20 min of: Run 400meters Max Rep Pullups “The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the...

Rest Day/Test Day/Makeup Day/Skill...

Warmup 3 rounds of: 20 Box Jumps, 20″ 20 GHD Situps 20 Glute Ham Raises WOD AMRAP in 20min of: Handstand Pushups, 5reps Bench Press 135lb/95lb, 10reps Push Press 95lb/65lb, 15reps Dips, 20reps   Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin.  This can ultimately help with your metabolism. Health Benefits This starchy vegetable has bulk to...

Warmup As needed for contest WOD “Eva” Five rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 30 reps 30 Pull-ups “You would fain be victor at the Olympic games, you say. Yes, but weigh the conditions, weigh the consequences; then and then only, lay to your hand-if it be for your profit. You must live by rule, submit to diet, abstain from dainty meats, exercise your body perforce at stated hours, in heat or in cold; drink...

Warmup CrossFit Warmup WOD “CrossFit Total” Back Squat, 1rep Shoulder Press, 1rep Deadlift, 1rep                                                                              The CrossFit Total By Mark...

Team WOD day!!!  Please try to come on the hour so we can organize teams. Warmup Row 1K Team WOD Teams of 2 Three rounds for time of: 20 Thrusters, 135lb 30 Ball Slams, 20lb 40 Burpees 50 Double Unders Only one athlete may work at a time.  Reps shown are a combination of both athletes from each team.  Teams must complete all the reps of one exercise before moving onto the next.  The Ball Slams are to be slammed onto the sand bags.  Scaling is allowed...

Warmup 1st 3 rounds of: 20 Pushups 20 Back Ext 20 GHD Situps 2nd 3 max hold L-sits WOD 1st Power Clean 3-3-3 2nd “Nasty Girls” 3 Rounds for time of: 50 Squats 7 Muscle-ups (or 21 Pullups and 21 Dips) 135lb/95lb Hang Power Cleans, 10reps   At the Chalkboard: Perfect Technique By Greg...

Warmup CrossFit Warmup WOD 1st Power Snatch 3-3-3 2nd “Nancy” Five rounds for time of: Run 400 meters 95lb/65lb Overhead Squat, 15reps  “There are no shortcuts to any place worth going.” – Beverly...

Test Day/Rest Day/Make up Day/Skill Development...