Today’s WOD: Rx: 4x800m Run with 3 minute recoveries L1: 2x800m Run with 3 minute recoveries Lauren did Helen with that weight strapped to her belly. Isn’t it time for that thing to come out yet!? Ibuprofen use. I say take fish oil instead.
WOD 12/07/12
Today’s WOD: Rx: 21-15-9 Deadlifts (225/155) Box Jumps (30/24) L1: 21-15-9 Deadlifts (155/95) Box Jumps (24/20) Tomorrow is the last “Bring a Friend” day of the week. If you have a friend coming, make sure they register for the Saturday class! We’ve also got the Optimal Running Seminar at the gym tomorrow starting at 930am, so if you’re not planning …
WOD 12/06/12
Today’s WOD: AMRAP 20: 5 Burpees 10 Squats 5 Pull-Ups This is a partner workout. While partner #1 is working through the AMRAP, partner #2 holds a medicine ball (20/14/12) overhead. Winter is coming (allegedly), along with the end of the world (allegedly), you should have a nice warm bowl of carrot ginger soup to go along with it all.
WOD 12/05/12
Today’s WOD: Rx: AMRAP 15: 5 Handstand Push-Ups 25 Double Unders 400m Run L1: 5 Push-Ups 25 Single Unders 400m Run 8 cups of water per year to maintain proper hydration according to Dr. Prickle.
WOD 12/04/12
Today’s WOD: With a partner complete the following: 40 Medicine Ball Squats (20/14), partner holds bottom of a squat 40 Abmat Sit-Ups, partner holds an l-sit 40 Wall Balls (20/14), partner holds bottom of a squat 40 Push-Ups, partner holds prone plank While one person completes reps, the other must be engaged in the hold. If the partner in the …
WOD 12/03/12
Today’s WOD: CrossFit Total Back Squat: MEx1 Press: MEx1 Deadlift: MEx1 Last completed on 09/06/12. Make sure you take the time to properly mobilize and warm up before working out today. Definitely try to get in early to loosen up.
WOD 11/30/12
Today’s WOD: Helen 3 Rounds: 400M Run 21 Kettlebell Swings (24/16) 12 Pull-Ups Last completed on 07/10/12. Today kicks off our Helen Challenge. You’ll set a baseline today and then follow up with the same exact workout at the end of January. There’s still time to sign up and the cost to you is only $10. You can sign up …
WOD 11/29/12
Today’s WOD: Rx: 6 Rounds: 5 Kettle Bell Push Presses, Right (24/16) 20 Double Unders 5 Kettle Bell Push Presses, Left (24/16) 20 Double Unders L1: 5 Kettle Bell Push Presses, Right (16/8) 5 Kettle Bell Push Presses, Left (16/8) 20 Double Unders Pumpkin Pie Blizzard for a sweet treat this winter.
WOD 11/28/12
Today’s WOD: Back Squat @ 85% 1, 1, Max reps then Rx: 3 Rounds: 6 Back Squats @ 70% 3 minutes rest 6 Power Cleans @ 80% 3 minutes rest L1: 3 Rounds: 6 Back Squats (135/95) 3 minutes rest 6 Power Cleans (95/65) 3 minutes rest Why women can’t do pull-ups. Odd, I know a few who can. More …
WOD 11/27/12
Today’s WOD: Rx: 400m Run 25 Hang Power Cleans (95/65) 500m Row 25 Sandbag Get Ups (50/35) 400m Run 25 Pendlay Rows (95/65) 500m Row 25 Burpees 400m Run L1: 400m Run 10 Hang Power Cleans (95/65) 500m Row 10 Sandbag Get Ups (50/35) 400m Run 10 Ring Rows 500m Row 10 Burpees 400m Run