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FRIDAY, JULY 25, 2014

Archive for July, 2012

Workout of the Day: Thursday 7-26-2012

WOD 1: “Isabel” 30 snatch for time (135/95)

WOD 2: Four rounds for time: (max 25:00)

  • Run 200m (with plate 45/25)
  • 12 Burpees (jump on plate)
  • 24 Sit Ups (with plate)
  • Handstand Walk 40′ (10 mats)

Notes: Sub bear crawl 80′ for HS Walk if needed





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Workout of the Day: Thursday 7-26-2012

WOD 1: “Isabel” 30 snatch for time (135/95)

WOD 2: Four rounds for time: (max 25:00)

  • Run 200m (with plate 45/25)
  • 12 Burpees (jump on plate)
  • 24 Sit Ups (with plate)
  • Handstand Walk 40′ (10 mats)

Notes: Sub bear crawl 80′ for HS Walk if needed



Read more ...

Workout of the Day: Sunday 7-29-2012

WOD: “CrossFit Total”

 

  • Max Deadlift

 

  • Max Back Squat

 

  • Max Press

 

 

Record total of all three lifts. Be safe and budget about 1.5 hours for this WOD.

 

 



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Workout of the Day: Saturday 7-28-2012

Free Saturday WOD: AMRAP 25:00

 

  • Run 400m

 

  • 20 Squats

 

  • 20 Sit Ups

 

  • 20 Push Ups

 

  • 20 Lunges

 

  • 20 Pull Ups

 



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Workout of the Day: Friday 7-27-2012

WOD 1: AMRAP 15:00

 

  • 1 Rope Climb

 

  • 3 Ground to Overhead (155/105)

 

  • 5 Burpee Bar Jumps

 

 

Scaling groups: A: 75/45 B: 115/75 C: Rx E: 185/125

 

 

 

WOD 2: Complete for time: (Max 20:00)

 

  • 100 Lunges

 

  • Run 1 mile

 

  • 100 Lunges

 



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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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