November 30, 2013

Strength:

Back Squat

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

8 Rounds

15 Kettlebell Swings

10 Slam Balls

1 Gasser

Rest 30 Seconds

We will be starting a Food Drive at the gym. We will have a box that you can donate non-perishable food items to. Lets try to donate as much canned veggies and meat as we can.

November 29, 2013

Warming up with mobility!

WOD:

"The Chief"

5 Rounds

3 Minute AMRAP

3 Power Clean (135/95)

6 Push Ups

9 Air Squats

Rest 1 Minute

5 Things you can do each day! (includes deep squatting and squeezing the butt)

November 28, 2013

New Toys

Strength:

6 Sets Max Pull Ups

Rest two minutes between sets

WOD:

7 Minute AMRAP

10 Push Jerks

10 Toes 2 bars

Scaling and Power in CrossFit

November 27, 2013

Stephane, Bob and Amy discussing evil WODs

Strength:

Strict Press

3-3-3-3-3

WOD:

1000 Meter Row for time

Rest 4 Minutes

100 Ketltlebell Snatches for time

Every minute do 8 goblet squats

November 26, 2013

Strength:

Front Squat

3-3-3-3-3

WOD:

100 Double Unders

75 Sumo Deadlift High Pull (53/35)

50 Hand Release Push Ups

25 overhead Squats (115/75)

Are Oreos as Addictive as Cocaine?

November 25, 2013

Pain Boys at the weekend competition

Strength:

3 Power Snatch

On The Minute X 9

WOD:

10 Thrusters (95/65)

10 Pull ups

15 Thrusters 

15 Pull Ups

10 Thrusters

10 Pull Ups

November 23, 2013

Strength:

5X5 Choice - Pick either a squat, Press or a Pull

WOD:

8 Rounds

250 Meter Row

8 Shoulder to Overhead (115/75)

8 Toes to Bar

Good luck to all the athletes taking part in the competition today!!!