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

5/30/13

Another beautiful day in the neighborhood, so how is everyone feeling as we move towards the end of the week? Today is a normally scheduled rest day, however the rec center is closed over the weekend so for those of you who have switched to a five on two off schedule to stay in line with that I will go ahead and post  workouts on everyday.

Warm:
5 mins of DU's (get as many as you can in that time)
3 Rounds
10 Squats (5 sec hold at bottom)
5 Twisting lunges (each leg)
3 Inch Worms

Strength:
Deadlift
3-3-3-3-3
First two sets are to establish what you feel is your 3 rep max for the day the last 3 sets are going to be done at that weight.

WOD:
15-12-9
Deadlift @ 1.25 times your BW
Pull-ups
Hand Release Push-ups

Hope everyone is enjoying the programming, I am sorry that we have not been able to get together as a group. But everyone keep working hard if you have any questions about form or more advanced movements I will be at the rec at 5:30 till about 7.

5/29/13

Good Morning Frigsicles! How is everyone's summer going? Hopefully you all are getting outside and enjoying the sunshine when it is around. The only nice thing about a rainy day is that it makes it all the more motivating to head into the gym and kick your own ass!

Strength:
Four Sets
Push Press 3-5 Reps
Rest 90 Sec.
Weighted chin-ups 3-5 reps go slow on the down motion take 2 secs
Rest 90 Sec

WOD:
For time:
Wallball x10
Ring Row x1 (I know we don't have rings so do an inverted row!)
Wallball x9
Ring Row x2
Wallball x8
Ring Row x3
Wallball x7
Ring Row x4
Wallball x6
Ring Row x5
Etc.

As always have fun!

5/28/13

Hope everyone enjoyed their Memorial Day weekend and that if you had time between the cookouts to do "Murph" feel free to post your time.

Warm-Up:
400 m Run
3 rounds
4 twisting lunges
4 inch worms
5 squats
3dislocates

Strength:
Squat 3-3-3-3-3

WOD:
"Badger"
3 RFT
30 Squat Cleans (95/45)
30 Pull-ups
Run 800m

5/24/13

Welcome back! Hope everyone enjoyed the rest day, now its time to keep working on our goals. Since the Rec has some not so optimum hours over the summer we may switch to a 5 on 2 off type programming since  it won't be easy for many of you to work out over the weekend.

Warm up
Row 500m
10 twisting lunges
10 push ups
10 squats
10 inch worms

Strength: Front squat
2-2-2
Work up to a heavy set of two and then knock out three sets at that hard weight.

WOD:
4 Min AMRAP
95/65lbs. Push Press x 10 Reps
Pull-ups x 10 Reps

Rest 4 min

4 min AMRAP
KB Swings x 10 reps
Hand-release push-ups x 10 reps

Cool Down:
Four rounds
10 Air Squats hold in the bottom for five count
10 good mornings

Mobility:
4 min each leg
Super quad stretch
2 min each leg
calf stretch