Thursday 5/26/2011

Challenge Rep Wod

OR

Work Snatches

You get to choose which one you do.  REMEMBER, you will be doing the CrossFit Total on Friday regardless.  If you choose to do snatches we will work with you to get the movement down for the entire hour.  Happy Picking!!

ALSO, Friday is the 1 Year Anniversary BBQ Party.  Bring in a side dish of some sort as this is a potluck style gathering.  If you plan on getting "crazy", bring a sleeping bag and pillow, we wouldn't want anyone driving unsafely.

Wednesday 5/25/2011

12 Min AMRAP of

20 Double Unders

10 Squat Cleans 75/55

All my trainers got together for this one, and here's the video...

Tuesday 5/24/2011

For Time

2 Person Teams

3 Rounds EACH* of

75' Prowler Push 90/50

75' Broad Jumps

75' Prowler Push 90/50

75' Bear Crawl

*Alternate movements between teammates

THEN

5 Min AMRAP of Acsending Reps

1,2,3,4...etc.

Wall Bals

H.O. Push Ups

Monday 5/23/2011

12 Min AMRAP

100m Sprint

5 Deadlifts

10 Toes-2-Bar

Remember, this is the final week of the Inches Rounds and Pounds Challenge.  Get ready for the CrossFit Total and the Reps WOD!!!

Welcome Back Josh & Erica

Friday 5/20/2011

Tabata "DT"

20 sec work / 10 sec rest

1 Minute rest between movements

8 rounds per movement

For TOTAL number of REPS

Deadlifts 155/100

Hang Power Cleans 155/100

Push Jerks 155/100

Playing Catch Up.........

Tuesday

2012 Grinder WOD tester

12 Min AMRAP of

2 Wall Climbs

4 Power Snatches 135/95

6 Back Squats 135/95

Wednesday

For Time

Complete in any way possible

60 SDHP 75/55

50 Shoulder Press 75/55

40 Pull Ups

30 Burpees

800m Run

Thursday

For Time

5 TGU's Left Arm

5 TGU's Right Arm

THEN

50-40-30-20-10

AbMat Sit Ups*

Complete 100m Tire Drag AFTER each set of Sit Ups

THEN

5 TGU's Left Arm

5 TGU's Right Arm

Monday 5/16/2011

For Time

Complete in any way imaginable...

60 Sandbag Squat Cleans

60 Sandbag Shoulder-2-Overhead

60 Box Jumps 24/20

Pics to come...

Friday 5/13/2011

For Cal AND Reps AND Time

Team WOD - 2 Person

4 rounds of

P1- Row For Calories

P2- Bike 1 mile

THEN

6 Minute Ground-2-Overhead for max reps 75/55

THEN

100 Pull Ups for overall time

This was a busy one.  Each individual will ride the bike twice and row twice.  Then you will check the clock for a 6 minute G-2-OVHD rep medely, one person at a time.  Then you finish off with 100 total Pull Ups as a team for a final time.

Lesson 1 - GRIP THE BAR...

Thursday 5/12/2011

For Time

18-15-12-9-6-3 Reps of

Thrusters 75/55

"See The Lights" 35/15

See The Lights is a movement we saw at the GoodTime's CrossFit Summer Classic.  It is a sit up while holding a plate up to the ceiling and looking throught the center hole.  The athletes seemed to like them so we decided to borrow the movement for the day to see how our athletes liked them.  I can say they are NOT fun after thrusters, shoulders are dead...  Thanks for the new movement GoodTimes!!

Wednesday 5/11/2011

For Time

400m Run

THEN

5 Rounds of

10 OTB Throws

100m Prowler or Tire Drag*

THEN

100 Double Unders

*You MUST push the Prowler 2x in the WOD

Say Hello to "Santa's Little Helper" and "Johnny 5"