Monday, April 9, 2012
“Helen”
3 Rounds for time of:
400 m Run
21 KBS (55#/35#)
12 Pull ups
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Sunday, April 8, 2012.
REST Check out CrossFit Central as they hit a WOD named the Jesus WOD. Spend time working on your sore muscle tissues with a lacrosse ball. Coach Ben’s Recommended Reading List What are some reads that you all like? Post to comments!
Saturday, April 7, 2012.
“Cindy”
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats
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Friday, April 6, 2012.
5 Rounds for Total Reps of:
1 Min ME OHS @95/65
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec
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Thursday, April 5, 2012.
Run a easy 5k. (75%-85%) Check out Big Peach Running Co. who will be coming to the gym today for everyone to try on the new New Balances and Inov-8’s! We look forward to having them.
Wednesday, April 4, 2012.
15 minutes Snatch technique work from the hang. Some good technique videos: Burgener Teaching Pat Barber how to snatch 10 minute AMRAP of: 15 Over-the-Platform Burpees (use PVC pipes if we run out of board space) 20 KB Push Press 24/16kg (10L/10R) Meet Jeff Malmquist! This was a picture of his first day a No Excuses […]
Tuesday, April 3, 2012.
5 Min AMRAP of Double Unders 4 Min AMRAP of KBS 24/16kg 3 Min AMRAP of T2B *Notes: Each AMRAP should be completed with no rest between.
Monday, April 2, 2012.
1-1-1-1-1-1-1 reps of Deadlifts! Row intervals: Row 250 x 5 sets. 30 sec rest in between CLICK on Colored LINKs Above to see DEMO’s. “My First Muscle-Up” – video [wmv] [mov] [HD mov]
Sunday, April 1, 2012.
3000 Burpees for Time!!
Saturday, March 31, 2012
Team WOD: 200m Sled Push (200#), 40 burpees, 200m Sled push(200#), 40 burpees