Posts made in January, 2013

Friday 2-1-13

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Warm Up Coaches Choice  SKILL Ring Dips WOD Five rounds for time of: 21 Sumo-Dead-lift high-pull (95/65) 21 Ring dips  After Bash Ring Stablization Drills ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: Group Dynamic focusing on running technique Foot / ankle mobility WOD: Run 5 X 200m, Hold all splits 2-3 seconds, rest 2:00 min After Bash: Tabata Hollow Rocks ———————————————————————————————————    Travel WOD 30 second Interval Sprints Row or Run for 30 seconds max meters Rest 2 mins 30 seconds between...

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2013 Reebok CrossFit Games Open is Here!!!!

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Well the time is here once again!!  Registration opens today to participate in the 2013 Reebok CrossFit Open! Who:  Last year over 65,000 people participated in the open, why not you this year? What:  Reebok CrossFit Open Where:  The place to go to register is www.crossfitgames.com. How:  The cost to be a part of the Reebok CrossFit Open is $ 20.00. When:  Registration opens February 1st.  The Workouts begin March 6th and end April 15th, 2013.  Stay tuned for details on local Open throwdowns. This year we are going to send two teams to the Reebok CrossFit Games Regionals.  In order to do so,...

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Thursday 1-31-13

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Warm Up JD’s Choice Warm Up  SKILL How to attack this WOD WOD EMOTM for 10 Minutes 5 Back Squats *cannot drop the bar off the back rack*  After Bash Heavy Sled Pushes ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD 75 Handstand Push Ups at the top of every minute perform 20 Double...

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Wednesday 1-30-13

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Warm Up Mel’s choice warm up  SKILL Push Press WOD “Danny” Complete as many rounds and reps in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups  After Bash Push Press 5X2 ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: 5 min row at conversation pace 2 rounds: 10 good mornings 5 inch worms 3 x 750m Row, rest 90 sec, hold splits 3-5 seconds Rest 5 min EMOTM 6 min 2 Push Press (185/135) 4 Box Jump (30/24) After Bash: Mobilize...

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Tuesday 1-29-13

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Warm Up CrossFit Warm Up 20 minutes  SKILL Power Snatch  WOD 21-15- and 9 reps  for time of: 95 pound Power snatch Chest to bar Pull-ups With a 400m run before each round  After Bash 5X3 Deadlifts ——————————————————– (Scaling options will be available from your coach in class) ———————————————————————————————————    Travel WOD 3 Rounds for time: 20 One Arm Dumbbell Snatch (alternating arms) 35/20 10 Pull ups (or Bent Over Rows, if no pull up bar is available) 400 m...

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