Friday
Molly finishes a near flawless power snatch. Five rounds for max reps of:2/3 Body weight thrusterPull-upsRest as needed between rounds. Post reps for both exercises in all rounds.
Molly finishes a near flawless power snatch. Five rounds for max reps of:2/3 Body weight thrusterPull-upsRest as needed between rounds. Post reps for both exercises in all rounds.
Skill Development: Squat Clean WOD “Elizabeth” 21-15-and 9 reps of:Clean 135 poundsRing Dips Post time to comments
MAX EFFORT/SKILL DEVLOPMENT Power Snatch 1,1,1Overhead Squat 1,1,1 METCON Tabata RowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The score is based on the number of meters completed in the 8 intervals. Post loads of ME and distance in comments
Pat performing the 2 hands anyhow. WOD For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions 50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments.
Courtesy of CrossFit games 2009 website ATTENTION THE 6pm CLASS IS CANCELLED FOR MONDAY THE 15th of FEB 2010 The 4, and 5 o’clock classes will resume as normal. Max Effort/Skill developmentClean,1,1,1 WOD Max rounds and reps in eight minutes of:4 Handstand push-ups2 pood Kettlebell swing, 8 reps12 situps
TEAM WOD! 9am Team workouts 10am Team workouts 11am Team Workouts If you have not figured it out yet the workouts will be team based. This is a great way to introduce CrossFit to those who are leary of it. So please bring a friend or a family member who is curious or on the
This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.Skill Development:POSE running technique WOD 3 rounds for timerun 400mrow 500m
This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.Max Effort-2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down
This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.MAX EFFORT/SKILL DEVELOPMENT Power Clean WOD Five rounds for time of:155 pound Thruster, 5 reps5 Muscle-upsRun 400m
If YOU think about quitting in the middle of a WOD, Or you think you are just having a bad day think again. Somewhere someone has it worse and we need to be fortunate for what we do have. Dont quit! MAX EFFORTBack Squat 5,5,5, METCON 5 Rounds for time 10 Kettlebell snatches (5 per