Today’s WOD: Snatch 7×2 @ 70% Front Squat up to Heavy Single
WOD 8/10/09
Today’s WOD: 8 Rounds: -1 Minute Max Kettlebell Swings -1 Minute Rest -6am guys, I had you do next Monday’s workout on accident! Whooops. -Last Completed on 3/16/09
Saturday Team Workout – 8/8/09
Today’s WOD: Partner Angie Teams of 2: 150 Pull-Ups (partners can assist by pushing up on legs/waist) 100M Fireman’s Carry (partners can switch places at any point if they wish) 150 Push-Ups 100M Wheel Barrow (again, can switch if/when they want) 150 Sit-Ups 100M Bear Crawl (both partners here) 150 Squats That’s all for total reps completed. All reps must …
WOD 8/7/09
Today’s WOD: 21-18-15-12-9-6-3 -Power Snatch, m-65 w-45 -Double Under -Box Jump Last Completed on 2/5/09
WOD 8/6/09
Today’s WOD: Deadlift 3-3-3-3-3 Tabata Squats and Push-Ups New Shirt Design! To pre-order for $15, please e-mail me at jake@mydemosite.org. We’ll take pre-orders through Tuesday, 8/11. After that, they’ll be $20. Don’t forget to specify your size, and quantity if you want more than one!
No Noon Class Tomorrow
Just wanted to let everyone know that the noon class will be canceled tomorrow. The 6:00am will run like normal. For the evening classes and the Saturday class, I’ll have people open up the gym, and classes will still start on the normal schedule, but you won’t get the instruction from me as you usually would. I’ll be out of …
WOD 8/5/09
Today’s WOD: “Juicy†2-4-6-8-10-8-6-4-2 -Thrusters -Pull-Ups Last Completed on 4/3/09 I’d appreciate it if anyone could take a few minutes and write an honest review of the gym (bottom of the sidebar has a few links). Should be extremely easy for you who have a gmail account. Also, don’t forget to sign up for the Open House/Cookout via Facebook, (and …
WOD 8/4/09
Today’s WOD: Sprint 10x100M
WOD 8/3/09
This Week’s Skill(s): Beginners: Kipping Pull-Up Advanced: Bar Muscle-Up Today’s WOD: Front Squat 5×3 @ 75% Press 5×3 @ 75%
Saturday Team Workout – 8/1/09
Adapted from Windy City CrossFit Teams of 2-3 Relay-Style: 2 rounds per team member, rotating: 100m Sandbag Run 10 Wall Ball, 20lb (14lb) Complete as a Team for Total Reps: 3 rounds: 60 Sumo Deadlift High Pulls, 24kg (16kg) 40 Push-Ups 20 Odd Object Clean and Press One bar, as a team: Deadlift 18,000lbs (10,800lbs)