Monday March 25th 2013

The 9am class is fit! WOD Prep… 3 min – double-under practice 20 Back extensions 20 Push-up 20 Overhead squat 250 Meter row 5 min – Mobility (Front rack/squat) A. 3 Rounds (not for time) 3-5 bar muscle-up or 10 Chest to bar pull-ups 10 Kettle-bell push press 10 Ring dips B. 2 Rounds for time: 400 Meter run 35 Kettle-bell swings (53/35) 15 Push-jerk (165/115)

Saturday March 23rd 2013

Harry briefing his Marines for their workout Crossfit team WOD (9:00 am) In teams of four, complete the following… Build to a max effort Front squat (10:00 min) – Teams will get one rack. All four members must establish a one rep max. – Score is teams total weight Then… 200 Meter run 30 Dead-lift (205/145) 15 Burpee 200 Meter run 30 Thruster (115/75) 20 Handstand push-up 200 Meter...

Friday March 22nd 2013

Nadim hits a back squat PR (335#)….. WOD Prep… 800 Meter run Active stretches + Down and back drills 3 rounds 10 Kettle-bell swings 8 Burpee 6 Ring dips 5 min – band and foam roller mobility (squat/front rack/press) Crossfit Games Open WOD 13.3 12 Min AMRAP 150 Wall ball shots (20/14) (10’/9′) 90 Double unders 30 Muscle ups

Thursday March 21st 2013

Julia, Jason and Dustin WOD Prep… 3 min – Double-under or jump rope practice 5 min – Down and back drills A. 3 Rounds (not for time) 50 Meter Dawg sled push 12 Handstand push-up 15 Ring rows (as horizontal as possible) Run 200 Meters B. 10 Rounds 2 Clean and Jerk (185/135) 5 Toes to bar Endurance Session (6:00 am) A. 1 Round for times: 800 Meter run,...

Wednesday March 20th 2013

Summer is around the corner. Who’s ready for beach WODs? WOD Prep… 500 Meter row 400 Meter run 5 min – Down and back dynamic stretches + squat MWOD A. Back squat set 1 – 3 reps @ 70% set 2 – 2 reps @ 80% set 3 – 1 rep @ 90% set 4 – 1 rep @ 95% set 5 – 1 rep @ 100 + %...

Tuesday March 19th 2013

5:30 pm class…. pumping! WOD Prep… 5 min – Ladder drills 5 min – Joint mobility (leg swings, arm rotations, trunk twists) 5 min – group static stretches A. 3-4 Rounds (not for time) 20 Double unders 10 Ring dips :20 sec. L-sit 1-2 rope climbs B. 5 Rounds for time: 15 Kettle-bell snatch (53/35) 200 Meter run PumpFit (10:00 am) Intro… 10-9-8-7-6-5-4-3-2-1 reps of Air squat Push-up Sit-up...

Monday March 18th 2013

Never Forget WOD Prep… 400 Meter run 3 sets of 6 Dead-hang pull-up (use weight as needed) 8 Handstand push-up 10 Toes to bar 5 min – banded mobility (hips, front rack, hamstrings) A. Max effort clean – In 15 minutes build to todays heavy single B. For time: 100 “Curtis Ps” (20 min cut off) 1 Clean (95/65) 1 Lunge RT (95/65) 1 Lunge LF (95/65) 1 Push press (95/65)