Tuesday 10.8.13

A. KB juggling for 2 min x2; rest 1 min (6min)

B. 3 rounds NOT for time:
10 wall ball
20-30 DU or 50-60 singles
10-20 sec l-sit hold. (10 min max)

C. Kipping technique work- Tabata kip swings (4 min)
D. Tabata sit-ups (anchored) (4 min) read more…

Monday 10.7.13

3 rounds for times:
15 burpee box jumps
10 pull-ups / ring pulls
Rest 30 sec read more…

Saturday 10.5.13

In teams of 2:
300 walking lunges
1200 meter relay run with med ball
100 burpees read more…

No Excuses CrossFit food drive

No Excuses CrossFit is hosting a food drive for North Gwinnett Co-Op from Oct. 7-14. read more…

Friday 10.4.13

Essentials:
a1. Shoulder Press- build to 1rm in 10 min
a2. ME pull-ups – 1 attempt without coming off bar- assisted negatives or rings.
B. Bulgarian split squat- 8 reps each- AHAP (as heavy as possible).
C. 50 goblet squats for time- heavier than 2 week ago.

Fitness:
A. Shoulder Press- build to 1 rm – 10 min
B. ME pull-ups w/o coming off bar. 1 attempt.
C. Bulgarian split squat- 8 reps each – AHAP. (Test- please record in journal)
D. 50 fs for time: (135#/95#) (test- please record in journal) read more…

Thursday 10.3.13

Both:
Warm up: running tech drills
Teams of 2:
12 min AMRAP of: 200m run read more…

Wednesday 10.2.13

2 rounds for time:
500 m row
25 thrusters
15 pull ups read more…

Tuesday 10.1.13

For time:
100 DU
10 wall walks/bench walks
20 t2b/KTE
30 push press (95/65) (db- 35/20)
20 Box jump/step downs
10 wall walks/bench walks
800m run read more…

Monday 9.30.13

Paleo Challenge WOD read more…

Saturday 9.28.13

Teams of 2, One person works at a time:

10 min AMRAP:
10 anchored sit-ups
40m bear crawl

Rest exactly 5 min

10 min AMRAP:
250m row
10 box jump overs (24/20) read more…