12:30pm class only on Thursday (NY Eve) and Friday (New Years!) New schedule starts Saturday!!! Wednesday’s WOD’s Level 1 CrossFit Skill: Medicine Ball Clean WOD: 20 Minute AMRAP 10x Med Ball Clean 10x Push Up 10x Sit Up Post rounds completed to comments All Levels CrossFit Skill: Front Squat 5-5-5-5-5 (going up each set) WOD: [...]
Archive for December, 2009
Tuesday’s WOD: Skill: Max Effort Broad Jump & Ring Dips WOD: 150 Kettlebell Swings for time (go heavy!) Every time you stop swinging, you must put the KB down and perform 5 Wall Ball. Post time & load to comments. Interesting Fact: We have a new schedule for 2010…with MORE Level 1 CrossFit classes and [...]
Monday’s WOD’s Level 1 CrossFit Skill: Push Press: 5×5 WOD: 10-9-8…1 DB Push Press Box Jumps Squats Then rest 5 minutes and… Tabata Mash Up of Push Ups & Sit Ups! Post time and reps of Tabata Mash Up to comments. All Levels CrossFit Skill: Push Press/Push Jerk 21-15-9-15-21 WOD: 15 minute AMRAP 4 floor [...]
Sunday’s WOD: Skill: Deadlift 5-5-5-5-5 (aka 5 Across, same weight each set) WOD: ‘Grace-a-Bel’ (part Grace, part Isabel) With a barbell, using the same weight for each movement: For time; 21x Clean & Jerk 12x Snatch Post load & time to comments. Interesting Fact: The symbol on the pound key (#) is called an octothorpe. [...]
Saturday’s WOD’s Level 1 CrossFit Skill: Rowing WOD: CrossFit Baseline x 2 2 rounds for time 500 meter row 40x Squats 30x Sit ups 20x Push Ups 10x Pull Ups Post time to comments. All Levels CrossFit Skill: 1 mile run test. WOD: ‘Jackie’ For time. 1000 Meter Row 50 Thrusters (45/33#) 30 Pull Ups [...]
Tuesday’s WOD: Skill: Front Squat 3-3-3-3-3 WOD: For time. 400 Meter Run 75 Wall Ball 400 Meter Run 50 Box Jumps 400 Meter Run 25 Kettlebell Swings Post times and loads to comments. Interesting Fact: Did you know Paleo Blocks is one of the top rated internet sites for Paleo and Zone information! Also, registration [...]
Monday’s WOD’s Level 1 CrossFit Skill: Kipping Pull Ups WOD: Partitioned ‘Angie’ 40x Pull Ups 60x Push Ups 80x Sit Ups 100x Squats Partition as needed. Post time to comments. All Levels CrossFit Skill Rowing & 500 Meter Row Test WOD ‘Angie’ 100 pull ups 100 push ups 100 sit ups 100 squats Scale as [...]
Sunday’s WOD Skill: Turkish Get Up (with a kettlebell) WOD: ‘Kalsu’ (famously difficult CrossFit Football WOD) Kalsu On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the [...]
Saturday’s WOD: Bryce’s Going Away WOD… (the first CrossFit video he ever saw…and he still tried it out!) “Nasty Girls” 3 Rounds for time 50 x Air Squat 7x Muscle Up (sub 21 Pull Ups and 21 Push Ups) 10x Hang Power Clean Post times to comments Yeah, I know…not the most bad ass photo [...]
Thursday’s WOD Skill: Muscle Up Progressions WOD: 12…1 Sumo Deadlift High Pull 1….12 Burpees Interesting Fact: Most soccer players run 7 miles in a game. Superman, 275# Over Head Squat. CrossFit improves midline stability (you may know this as ‘the core’). Josh’s Over Head Squat has gone up 165# since starting CrossFit! Congrats buddy!
