Thursday 9-1-2011

Strength

Weighted pull-ups 3-3-3-3-3 reps

WOD

“Got Balls”

21, 15, 9 reps of:
Wall Balls
Med Ball Situps
Medicine Ball Cleans

Post total time.

Wednesday 8-31-2011

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

-then-

50 Back Leg Swings Right

50 Back Leg Swings Left

recover 2 minutes

Hold Right Leg Split

Hold Left Leg Split

Dont worry if you think you cant do a leg split we have progressions to help increase your flexibility.  This is really designed to help you with your overhead split position used in the split jerk.

Note: Next Monday is Labor Day, we wont have any evening classes.  We will have a 10:00 am and 11:00 am class.  Then you can go enjoy your last unofficial day of the Summer.

Tuesday 8-30-2011

Sorry no WOD posting today. I don’t have internet access yet. I can only post via phone.  Hopefully tomorrow.

Monday 8-29-2011

The gym will be open at its regular times today.

We will be adding a new classes tomorrow. Sean will be teaching a 10:00 am and 11:00 am class.

Todays WOD:

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Five rounds of:

3 Cleans
20 Burpees

Tuesday – Sunday Aug 28th

I am sorry but we wont be posting the workouts for the rest of this week.  You will have to come in to see what your doing.

Don’t forget the 8:00 pm class is canceled this week.  We are closing at 12:00 on Saturday and No classes on Sunday.  I am sorry for any inconvenience his causes you.  Our normal schedule will resume next week and we will be expanding the class schedule in September.

Monday 8-22-2011

Todays WOD

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Note: Dont forget the 8:00 pm class is canceled Tuesday - Friday.

Saturday 8-20-2011

Happy Birthday Alex

13 Deadlift Body Weight

26 Jumping Squats

13 Deadlift Body Weight

26 Standing Broad Jumps

13 Deadlift Body Weight

26 Box Jumps

13 Deadlift Body Weight

26 Burpees

Friday 8-19-2011

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Please note the class cancellations for next week.  We will be adding some class times in September so keep an eye out.

Thursday 8-18-2011

In 15 minutes work up to a heavy 3 rep touch and go Power Clean.

Rest 5 minutes

AMRAP 15 minutes

5 Power Cleans 135/95

7 Box Jumps 24/18

11 Wall Balls 20/14

Wednesday 8-17-2011

Sorry about the late post!

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds