Monday May 13th 2013

  WOD Prep… 500 Meter row 3 rounds 10 KB swings 10 Air squats 5 HSPU A. Front squat 1 rep max – Build to a max effort B. 3 Sets of: 10 Good morning, rest 30 sec. 3 Heavy ball ground to over shoulder, rest 1 min – Build in weight of the course of the four sets C. Crossfit Games Regional WOD # 7 4 Rounds for time:...

Saturday May 11th 2013

Remember every Saturday is a FREE Intro to Crossfit at 8:00 am. Bring anyone you know to come try out Crossfit for the very first time. Good times! WOD (Team WOD 9:00 am) A. 100′ Overhead walking lunge (barbell) 200 Meter run 20 Push-up 200 Meter run 20 Push-up 100′ Overhead walking lunge (barbell) B. Teams of 2-4 people, complete the following for time 4 Rounds of: 100 Double...

Friday May 10th 2013

WOD A. Dynamic box squat @ 55-  60% X 3 reps X 10 sets – rest 60 sec. – Advanced athletes add bands B. Clean and Jerk @ 80 – 85% X 2 reps X 10 sets – rest 60 sec. C. “Tabata” 20 sec. on and 10 sec. off for 8 rounds Alternate between the following exercises, rest 1 min B/T couplets 1) Back extensions & DB floor press...

Thursday May 9th 2013

  WOD A. “Nancy” 5 Rounds for time: 400 Meter run 15 Overhead squat (95/65) Cash Out: 5 Rounds 5 Box Jumps (30/24) 7 Toes to bar 15 Double unders Endurance Session (6:00 am) A. 3 Rounds 800 Meter run, rest 3 min B. AMRAP 10 min 75 Double under 50 Air squat Abs/Core 3 sets 20 sec. med ball russian twist 20 sec. bicycle crunch 20 sec. hollow...

Wednesday May 8th 2013

WOD   WOD Prep… 3 Min skip rope 3 Min ladder drills 5 Min Mobility and stretches Split Jerk skill work A. Max effort split jerk cluster 1.1.1 – The period represents a 10 sec. pause (rack the weight) – Build to the heaviest set B. 4 Sets of: 10 – 12 Ring dips 10 – 12 DB press – Build in weight for the DB press and add...

Tuesday May 7th 2013

WOD A. 3 Rounds (not for time) 10 Box jumps (Start low and build up in height) 15 KB Snatches 20 Double unders 3  Max broad jump (3 attempts) B. For time: 21-15-9 reps Dead-lift (275/195) Burpee over bar C. 3 – 5 sets of: 100′ reverse sled drag (heavy as possible) – rest 1-2 mins PumpFit Intro… 5 Rounds :30 sec. Skip rope :30 sec. Mtn. Climbers :30...

Monday May 6th 2013

WOD Prep… 3 sets 300 Meter row 15 Wall ball 10 PVC pass throughs 30 sec. hip mobility A. Back squat 5 X 5 @ 85%, rest 2-3 mins B. 5 Sets Max height 3 rep box jump – Build up in height over the course of the five sets C. 10 Rounds for time: 3 Clean and jerk (155/110) 1 Round of “Cindy” 5 Pull-up 10 Push-up 15...