CrossFit warm up:
3 rounds of:
10 push ups
10 pull ups
10 GH situps
10 back ext
10 OH squats
10 lunges
Stretch
WOD:
Run 800 m
Get 100 reps of weight overhead in the most efficient way possible.
RX, men=10,000 lbs, women=6,300 lbs
Run 800m
For time.
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Tuesday June 1st
Tuesday, June 1st, 2010Monday, Memorial Day, We are Open!!
Sunday, May 30th, 2010One class today at 8:00 am!
Group warm up and stretch
WOD:
“Helen” with abs
Run 400 m
12 pull ups
21 kb swings 53/35
25 GH situps
3 rounds for time
Sunday May 30
Sunday, May 30th, 2010Rest and relax……….and don’t eat this…….
WB 5/26/10
Thursday, May 27th, 20105/26/10
Gregg C. - 34:23 rx
Bryan T. - 43:47 rx (70lbs)
Kip J. - 32:50 rx
Sean V. - 36:56 rx
Greg M. - practice
Mary J. M. - practice
Ginger I. - 30:35
Kim M. - 33:24
Donna C. - 31:29
Pam F. - 34:05
Tracey A. - 33:17
Chuck G. - 34:23 rx
Mikey W. - 28:19 rx
Nick R., Sr. - 41:28
Tom S. - 26:43 [...]
Monday, May 24th
Monday, May 24th, 2010Why should we be strong and fast????…Easy……so we can last longer. Nature demands that we be strong and fast to survive.
Warm up:
1 round of the CrossFit warm up:
10 GH sit ups
10 back ext
10 push ups
10 pullups
10 OH squats with bar
10 lunges
Jog 400m
Strength: Bench Press: 5,4,3,2,1 Get a 1 rep max for the record board.
Jerk Demo:
WOD:
7 Rounds [...]
