thursday 1.17.13

IMG 2493







Strength:

        pull-up:3x5

        shoulder press: 3x5

WOD:

         16 amrap

         50 box jumps

         40 kb swings

         30 grasshoppers

         20 hspu

         10 pistol with a roll (demo)

Read more: thursday 1.17.13
 

wednesday 1.16.13 yoga tonight 8pm


IMG 2470Skill:

           power clean

Strength:

        weighted step-ups: 3x8

        weighted push-ups: 3x8

WOD:

         4 rounds (185/125)

        5 power cleans

        6 front squats

        7 dl

Read more: wednesday 1.16.13
 

tuesday 1.15.13

IMG 2119Skill:

           ttb/bent row

Strength:

        ttb:4x20

        bent bb row: 4x8

WOD:

         7 amrap

       burpee plate hop (45)

Read more: tuesday 1.15.13
 

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
 

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