monday 1.14.13

IMG 0452







Skill:

           deadlift

Strength:

       CrossFit Total

WOD:

         3 rounds 1min on 1 min off

         M.E. box jumps (24/20) (old standards)


Read more: monday 1.14.13
 

friday 1.11.12

599449 135136296630618 1526928316 n








Skill:

           rope climb

Strength:

bench press: 3rm

ring rows: 4x10

rope climb:3x1

WOD:

         tabata

        push-ups

        double unders

        split jumps

       

Read more: friday 1.11.12
 

thursday 1.9.13

270207 190635064414074 1690622423 n copySkill:

           squat clean thruster

Strength:

        press: 3rm

WOD:

         20 amrap

         400m run

         8 squat clean thruster (135/95)

 

wednesday 1.8.13

IMG 2378Skill:

           power snatch

Strength:

        snatch: 1rm

WOD:

         10 amrap

         7 power snatches

         10 bar hop burpees

Read more: wednesday 1.8.13
 

tuesday 1.8.13


Skill:

           power clean/ lever/ superman

Strength:

        lever: 5x3

        superman: 5:10

WOD:

         15-12-9

         power clean (155/105)

         hspu

         rkb swings (53/35)

Read more: tuesday 1.8.13
 

monday 1.6.13

image copy_copySkill:

           deadlift

Strength:

        back squat: 5x5

WOD:        

5rft

5 dead hang pull-ups

5 deadlifts (275/185)

10 wallbals

Read more: monday 1.6.13
 

friday 1.4.13

paleo meeting saturday jan 12th

389024 109462715864643_2057358068_n







Skill:

           thruster

Strength:

        thruster: 3rm (from floor)

        t2b: 3x10

WOD:

         4 rounds (:45on :15off)

         m.e. dl (225/155)

         m.e. ring dips

         m.e. squat jumps

Read more: friday 1.4.13
 

thursday 1.3.13

Strength:

        otm 10

        5 deadhang pull-ups

        8 push-ups

       

WOD:

         4 rounds

        10 kb swings (70/53)

        10 box jumps (30/24)

Read more: thursday 1.3.13
 

wednesday 1.2.13


Skill:

           power clean/ hollow rock

Strength:

        power clean: 2rm 

        Hollow rock: 4x20

WOD:

         10 amrap

        20 power cleans (185/135)

        20 s2o (135/95)

        20 ohs (95/65) 

        


Read more: wednesday 1.2.13
 

new years eve 2012 

class schedule for NYE: 6/9/12. no class tuesday

IMG 2441Skill:

           rowing

 

WOD:

         1) 1RFT

             12 body weight back squats

             31 burpees

             12 body weight back squats 


        2) 5 amrap

            500m row

            ME Double Unders





Change the word running with CrossFit when Will Smith speaks!


Read more: monday 12.31.12
 

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