Today’s WOD: Diane 21-15-9 Deadlift (225#/185#) Handstand Push-Ups Last completed on 08/30/11. Welcome back from the break, everyone. Hit this one hard!
WOD 12/24/11
Today’s WOD: Choose a bodyweight workout, and knock it out! Or, take a few days and recover. We’ll see you all Tuesday for normal hours. Run 400 meters (1:30-2:30 mins) 30 Squats 5 Rounds for Time Burpees Pushups Situps 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time 50 Walking Lunges (each leg) 800 M run 50 Walking Lunges
WOD 12/23/11
Today’s WOD: Deadlift 4×2 @ 90% then AMRAP 8: 6 Turkish Get Ups (24 kg/16 kg) 8 Pendlay Rows (135#/95#) 10 Wall Balls (20#/14#) No 6:30 PM or 7:30 class tonight, everyone. No class Saturday or Monday either. Have a great holiday and see you when we come back for our regularly scheduled programming!
WOD 12/22/11
Today’s WOD: 12 Days of Christmas 1 Clean and Jerk (135#/95#) 2 Deadlifts (225#/165#) 3 Muscle Ups (1&1 sub) 4 Box Jumps 5 Pull-Ups 6 Walking Lunges, weighted (16kg/8kg each hand) 7 Burpees 8 Kettlebell Swings (24kg/16kg) 9 One Arm Snatches (30#/20#) 10 Push-Ups 11 Ring Dips 12 Handstand Push-Ups Last completed on 12/24/10. Done like the song.
WOD 12/21/11
Today’s WOD: Skill Work: Muscle Ups then AMRAP 10: 3 Wall Climbs 6 Sandbag Get Ups (50#/35#) 9 Lateral Jumps over the sandbag My thoughts on chippers are coming, but thanks for all the input. It’s great to hear from you guys. The trainers don’t get to see and hear your thoughts on these things too often and the comments …
WOD 12/20/11
Today’s WOD: 500M Row 50 Hand Release Push-Ups 50 Box Step-Ups (24 kg/16 kg, 20″/10″) 50 Sit-Ups 50 Steps of Overhead Lunges (45#/25#) 50 Pull-Ups I’ve got a question for all you CrossFit fans out there and I would appreciate your commentary below. What is it about chipper style workouts that you love so much? They’re miserable and long and …
WOD 12/19/11
Today’s WOD: Overhead Squats 3x max reps at 40% of your 1rm back squat with 1 minute rest between each effort. Record loads and total number of repetitions completed to your log books and below. then 2 Rounds: 500M Row 25 Push-Ups
WOD 12/16/11
Today’s WOD: Push Press Work up to a heavy single, then 2×10 and 1x max reps @ 55% of the single then 40-30-20-10 Toes to Bars Lunges Squats Jackie got lost in the Elements section of our gym.
WOD 12/15/11
Today’s WOD: AMRAP 12: 3 Power Snatches (115#/75#) 3 Pull-Ups 6 Push-Ups 9 Jump Touches Today is the last day to sign up for the barbell seminar for $30. Do it now or pay more later. Do the smart thing.
WOD 12/14/11
Today’s WOD: Skill work: 4×5 pistols each leg then 3 Rounds: 200M Sprint 10 Single Leg Deadlifts (24 kg/16 kg) 5 Power Cleans (135#/95#) Each round starts on the 4 minute mark.