 |
| Go Bill! |
5 RFT:
10 Pistols L/R
10 Push jerks 135/95
10 Box jumps 20"/24"
Post time to comments.
Saturday, December 10, 2011
Pistols, Push jerks, Box Jumps
5 RFT:
10 Pistols L/R
10 Push jerks 135/95
10 Box jumps 20"/24"
Post time to comments.
Friday, December 9, 2011
Row, Burpee's
 | |||
| Good Times |
Warm up:
Skill Builder:
Work on Air Squat for 10min
Metcon:
Row 2000m
EMOTM do 5 burpees
Post time to comments.
Thursday, December 8, 2011
Wednesday, December 7, 2011
Thrusters, SDHP, Burpees
 |
| No Limits |
Warm up:
400m Run
Skill Builder:
Foam roll/ Hip, Shoulder, Thoracic Mob
Metcon:
3 rounds of:
30 sec. Thrusters 75
30 sec. Rest
30 sec. SDHP 75
30 sec Rest
30 sec. Burpees
30 sec. Rest
Post total of all rounds to comments.
Tuesday, December 6, 2011
Deadlifts & Doubles
Jack is from Greece and decided to try CrossFit he has
successfully completed our mechanics program he's
headed back to Greece this week and says he will
continue to CrossFit Congrats and good luck.
Your always welcome as part of the herd!
Warm Up:
2 rounds
400m run
20 Burpees
Strength:
Zercher squat
3-3-3-1-1-1
Metcon:
8min AMRAP
10 Deadlifts 135/225
50 Dbl unders
Post number of rounds completed to comments
Monday, December 5, 2011
The Chief
 |
| KB takin care of business! |
Warm Up
1000m Row
Skill Builder:
Hip & Shoulder Mob 15 minutes
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Ohhhh Sh*&t!!
Courtesy of Dr. Mercola
Post rounds completed for each of the 5 cycles to comments.
Sunday, December 4, 2011
Rest
 |
| Jason comin off knee surgery serious PR! |
 |
| David gettin some deadlift love! |
Sabine new female record for the box 275!
Great job yesterday on the Total some serious PR's!
Courtesy of Mark's Daily Apple
Post thoughts to comments.
Saturday, December 3, 2011
Total
 |
| Mr Mcgey don't make me angry you wouldn't like me when I'm angry! |
The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."
Back squat 1 Rep
Press 1 Rep
Deadlift 1 Rep
Post best of 3 attempts of each and post to comments.
Friday, December 2, 2011
Box Jump, Wall Ball
 |
| Da Machine & Migs "Hang Time Baby!" |
Warm up
Skill Builder:
Shoulder Mob 15min
Strength:
Hang Power Clean
3-3-3-1-1-1
Metcon:
6 rounds of:
21 Box jumps 20"-24"
12 Wall ball 14-20
Post load and time to comments.
Thursday, December 1, 2011
Cleans & Jerks, Double unders
 |
| Alley Ooop! |
Warm up
Skill Builder:
Pistol
Metcon:
3 RFT of:
3 Clean & Jerks 85#/115#
50 Dbl unders
Gym class helps students "No Duh!"
Saturday 9am is a "Total Day" come and see what'cha got!
Post load and time to comments.
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