Saturday 8.27.11

Jenn is doing a good job keeping a straight neutral lower back at the top of her sit up

SWOD: 15:00 of Gymnastics Practice

Metcon: As many rounds as possible in 25:00:
-15 Box Jumps
-15 Burpee Pull Ups
-15 Sit ups
-50m sprint

The 50 m Sprint should be all out effort each time.  Your rest is the walk back to the next station from the 50 m Sprint.

Post times to comments. cc

Monday 4.04.11

Our constantly varied programming does not mean random.  But it does mean you may see workouts show up when least expected.  Many were unable to participate in the Total on Saturday, so here you go....

SWOD: "The CrossFit Total"....again

3 Attempts for a 1 rep max of each:
- Back Squat
- Shoulder Press
- Deadlift

If you already completed the CF Total on Saturday, then you can try to beat it again, or do the following:

SWOD: Shoulder Press 5-5-5-5-5
Try to set a 5 RM on the last set

Metcon:  Maximum cycles in 12 minutes of: (Primal Blueprint WOW)
-50 Meter Sprint
-10 Squat Jumps
-10 Push ups

Post weights and/or times to comments.  cc

Tuesday 2.22.11

Nice Set up!

Warm Up: 10min

- Coach’s Choice

SWOD: Max Wall Ball Vertical Throw (20/14 - 3 attempts)

Metcon: 5 Rounds
- 3 Deadlifts @ 75% of 1rm
- 50 Meter Sprint (25 up and Back)
- 10 Wall Balls (20/14)

For the SWOD, you will have 3 attempts to throw the wall ball as high as you can. Use your legs to do the majority of the work and once you are out of the hole push the ball with your arms & shoulders to complete the throw. Good Luck!



Friday 2.4.11

What's wrong with her form???

Warm Up: 2 Rounds
1 round = 45 seconds of each with a 30 sec rest
- Lateral Hops—Hop side to side over the PVC with the feet together.
- Front to Back Hops—With feet together, hop forward and backward over the PVC.
- Foot Fires—Chop feet in place as fast as possible.
- Knee-Ups—Jumping as high as possible, bring the knees to the chest. Repeat immediately upon landing.
- Right Leg Lateral Hops—Hop using only the right foot.
- Right Leg Front to Back Hops—Hop using only the right foot.
- Left Leg Lateral Hops—Hop using only the left foot.
- Left Leg Front to Back Hops—Hop using only the left foot.

SWOD: Front Squats 90%x1, 80%x3, 70%x5 of 1RM

Metcon: 5 Rounds (105lbs, 75lbs)
- 5 Hang Power Snatch
- 5 Overhead Squat
- 5 Chest to Bar Pull Ups
- 50 Meter Sprint (25 up & back)