6/14/2013

Warm-up:
1000m Row
30 Air squats
20 Barbell Rollouts
30 Overhead squats

5 Rounds
Jumping Jacks 30
Hand Release Push-up 10

WOD:
5 RFT
15 Wallballs
15 Burpees

Strength:
OHS 5-5-5-5-5 @80% 1RM
Pull-up 5-5-5-5-5 strict add weight as needed

6/13/2013

Warm-up:
Run 400m
30 Air Squats
20 Barbell Rollouts
30 Overhead Squats

Run 50m
Lunge 50m

Strength:
Deadlift 5-5-5-5-5 @ 80% 1RM
Split Jerk 5-5-5-5-5@ 80% 1 RM

WOD:
10 Min AMRAP
Ring Row 12
Ring Push up 12

You can do this without rings just do inverted rows and regular pushups

6/12/13

Good morning and welcome to another wonderful day here at CrossFit Frigid! So things to start thinking about as the summer is starting to do its normal slip away dance, I would like to see us increase our exposure on campus next fall by doing some charity and fundraising work. CrossFit is so much more than just working out, competing, and looking all SEXY! The great aspect of the community is that it allows to unite and help those less fortunate. So be thinking of some potential ideas for charity events we could do!

And here is todays WOD!

Warm-up:
30 air squats
20 barbell rollouts
30 overhead squats

Four rounds
Situp 10 reps
Push up hand release 10

Strength:
Front Squat 5-5-5-5-5 @ 80% 1RM
Push Jerk 5-5-5-5-5 @ 80% 1 RM max

WOD:
5 RFT
Run 100m
Squat 20 reps (135lbs./95lbs.)

Mobility:
2 min roll out quads
2 min roll hamstrings
2 min roll IT band
2 min roll thoracic spine

6/11/2013

Okay...welcome back sorry that I dropped off for nearly a week but things are always crazy with the summer. Hopefully everyone is getting out and being active. Remember the reason we do CrossFit is to be able to everything else we want to do in life so hopefully you are out using your fitness and exploring what your body can do.

Warm-up:
400 m Run
30 Air Squats
20 barbell rollouts
30 overhead squats w/pvc

Skill Work:
Clean and Jerk practice w/empty barbell 15 mins

WOD: #155/#105
Clean: 1 rep
Front Squat: 2 Reps
Jerk: 1 rep
20 min AMRAP

Do all the movements together so clean then 2 front squats end with the jerk. Keep track of total rounds!

Mobility:
4 min ea. leg couch stretch
2 min ea leg calf stretch
work on contracting and relaxing to length the muscles and really improve position!

6/4/13

Warm-Up:
2 Rounds
50 DU's
20 Air Squats
30 Second hand Stand Hold

EMOM for 10 min
3 Squat Cleans @65% of Front Squat

Strength:
Jerk
3-3-3-3-3

WOD:
10 min AMRAP
15 KB Swings
15 Wallballs

6/3/13

Good Morning gang! Looks like it is going to be a beautiful day outside, so if you get a chance get out and enjoy it!

Warm-up:
Run 800 m
3 Rounds
5 Push-ups
10 Sit-ups
15 Air Squats


Strength:
Barbell Bent-over row
5-5-5-5-5

WOD:
3 Rounds
15 Burpees
300m run
15 Box jumps