Strength:
Back Squat
5-3-3-1-1-1
WOD:
AMRAP 10 Minutes
7 Push Press (75%)
12 Box Jumps
15 Burpees
Strength. Speed. Stamina.
Wednesday 31 July 2013
Tuesday 30 July 2013
July 31, 2013
Strength:
Overhead Squat
5-5-5-5-5
WOD:
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/85)
200 Meter Run between each
To brighten your day!!!
To brighten your day!!!
Monday 29 July 2013
July 30, 2013
Strength:
5 Rounds of the following Complex:
5 Deadlift
5 Hang Power Clean
5 Frot Squat
5 Shoulder to Overhead
Rest Two Minutes
Compare to June 13, 2013
WOD:
For time:
50 Pistols
Sunday 28 July 2013
Friday 26 July 2013
July 26, 2013
Strength:
Front Squat
5-5-5-5-5
WOD:
Tabata
Complete as many reps in 20 seconds and then rest for 10 seconds. Repeat this cycle 7 more times. Your score is the total reps in all 8 rounds.
Deadlift (65%)
Push Up
V-Up
Wednesday 24 July 2013
July 25, 2013
Strength:
Push Jerk
5-5-5-5-5
WOD:
3 Rounds
800 Meter Run
15 Push Jerks
30 Kettlebell Swings
Tuesday 23 July 2013
July 24, 2013
Strength:
Turkish Get Up
3-3-3-3-3-3
WOD:
15-12-9-12-15
Wall Ball
Right Arm Kettlebell Snatch
Left Arm Kettlebell Snatch
Monday 22 July 2013
July 23, 2013
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| Try this while at work!!! |
Strength:
Power Snatch
5-5-5-5-5
WOD:
4 Rounds
10 Power Cleans (135/95)
10 Front Squats (135/95)
200 Meter Run
Sunday 21 July 2013
July 22, 2013
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| Sisters rocking the CF Limestone shirts! |
Strength:
Back Squat
5-5-5-5-5
20-20-20-20
10-10-10-10
Friday 19 July 2013
July 20, 2013
Skill:
Throwing
WOD:
400 meter carry
15 Front Squats
30 Push-ups
15 Front Squats
30 Push-ups
15 Front Squats
400 meter carry
We could use the same lessons
Thursday 18 July 2013
July 19, 2013
Strength:
Front Squat
3-3-3-3-3
WOD:
2013 Games Regional Event 5
21-15-9
Deadlift
Box Jump
Wednesday 17 July 2013
July 18, 2013
Strength:
Barbell Row
3-3-3-3-3
WOD:
3 Rounds
1 Minute Max Rep Pistols
3 Minute AMRAP
10 Push Press
15 Kettlebell Swings
No rest between rounds
Note:
We will be ordering WOD journals on July 26. If you like one please bring $20 to class before Friday July 26. The journals are great for tracking your WODs, PRs and easy to take with you to every class.
Tuesday 16 July 2013
July 17, 2013
Strength:
Hang Power Snatch
3-3-3-3-3
Sumo Deadlift
3-3-3-3
4 Min AMRAP
Kettlebell Snatch (53/35)
Complete as many reps as possible in four minutes.
Monday 15 July 2013
July 16, 2013
Strength:
Back Squat
3-3-3-3
WOD:
Part A
Tabata to 100
Thrusters
20 work to 10 second rest Ratio. Following the Tabata work to rest ratio complete 100 reps of thrusters then move onto hollow rocks. Record the rounds it takes to complete.
Part B
100 Hollow Rocks for time
Sunday 14 July 2013
July 15, 2013
Strength:
Strict Press
3-3-3-3
WOD:
4 Rounds
2 Minute AMRAP
5 Power Cleans (135/95)
5 Push Ups
1 Minute Rest
"Strength does not come from winning. Your struggles develop your strength. When you go through hardships and decide not to surrender, that is strength"
Arnold Schwarzenegger
Saturday 13 July 2013
July 13, 2013
Strength:
Back Squat
5-5-5-5-5
WOD:
8 minute AMRAP
10 Deadlifts (70%)
10 Burpees
Second Place???
Thursday 11 July 2013
Wednesday 10 July 2013
July 11, 2013
Strength:
Overhead Squat
5-5-5-5-5
WOD:
25 Power Snatch (95/65)
35 Push Press (95/65)
45 Front Squat (95/65)
Tuesday 9 July 2013
July 10, 2013
Strength:
Deadlifts
12 rounds X 3 reps
Every :40 seconds
WOD:
3 Rounds for Reps
1 Minute Of Each Movement
Thrusters (75/45)
Kettlebell Snatch
Toes 2 Bar
1 Minute Rest
"I've missed more than 9000 shots in my career. I've lost almost 300 games; 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
-Michael Jordan-
Monday 8 July 2013
July 09, 2013
Strength:
Power Clean
3-3-3-3-3
Front Squat
5-5-5-5-5
As Many Seconds As Possible (AMSAP)
Ring Holds
Sunday 7 July 2013
July 08, 2013
Part A
OTM X 16
Odd - 10 Push Ups
Even - 10 Pull Ups
Part B
50 Box Jumps for Time
Part C
21-15-9
Kettlebell Swings
Burpees
5 Minute Time Cap
Friday 5 July 2013
July 06, 2013
"Fight Gone Bad"
3 Rounds
1 Minute of each exercise. One minute rest between rounds
1. Wall Balls
2. Sumo Deadlift High Pull (75/55 pounds)
3. Box Jump (20 inch)
4. Push Press (75/55 pounds)
5. Burpees
Fight Gone Bad explained by Greg Glassman
Thursday 4 July 2013
June 05, 2013
Strength:
Speed Back Squats
10 x 3 at 70%
WOD:
3 Rounds
10 Power Snatch
15 Push Ups
50 meter Walking Lunge
We are looking into adding some more classes. Some options are
Tuesday and Thursday 8:30-9:30 AM
Monday and Wednesday 7:15-8:15 PM
Please go to our Facebook page, CrossFit Limestone to comment if you would go to either of these times slots!
Wednesday 3 July 2013
June. 04, 2013
Skill:
Pull Up
6-6-6-6
Ring Dip
8-8-8-8
WOD:
400 meter Run
21 Thrusters
400 meter Run
15 Thrusters
400 meter Rn
9 Thrusters
Tuesday 2 July 2013
July 03, 2013
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift
15 minutes for each lift for a combine total weight!
Compare results to May 29, 2013
"Fear is your friend. Fear is an indicator.
Sometimes it shows you what you shouldn't do.
More often than not, it shows you exactly what you should do."
-Tim Ferriss
Monday 1 July 2013
July 02, 2013
Strength:
Push Jerk
WOD:
5 Rounds
8 Hang Power Cleans
15 Front Squats
20 Kettlebell Swings
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