June 01, 2013

Skill:

Throwing

WOD:

In Partners

100 Wall Balls

100 Kettlebell Snatches

100 Box Jumps

12 Gasers

May 31, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

Tabata

Push Press (95/65)
Kettlebell Row

Air Squat

May 30, 2013

Strength:

Power Clean

3-3-3-3-3

WOD:

3 Rounds for time:

5 Cleans (75%)

10 Burpees

400 meter Run

Our new Endurance program will be starting next Wednesday. Please go to the web page for details

Spots still available in the weekend workshops. Please go to the schedule to register

May 29, 2013

CrossFit Total
1 Rep Back Squat
1 Rep Deadlift
1 Rep Strict Press
15 Minutes to find a 1 rep max for each lift

Click here to read about the CrossFit Total

- There are still spots this Sunday for the "Intro to Olympic Lifting" and next Sunday "Power and Speed with Running" Sign up to learn how to move better in the classes and everyday life and preventing injuries. You can sign up on the schedule-

Hope to see you out there!!!

May 28, 2013

Strength:

OTM X 10

10/15 Push Ups

WOD:

10 Thrusters (135/95)

30 Kettlebell Swings

8 Thrusters

25 Kettlebell Swings

6 Thrusters

20 Kettlebell Swings

4 Thrusters

15 Kettlebell Swings

2 Thrusters

10 Kettlebell Swings

May 27, 2013

Strength:

5 Rounds of the following complex:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

Rest 2 Minutes 

WOD:

3 Rounds

10 Burpees

10 Hollow Rocks

If the Food Industry were to write a letter to the consumers!!!

May 25, 2013

WOD:

400 Meter Run

5 Rounds

10 Push Press

30 meter Weighted Walking Lunge 

5 Analogies for Understanding Complex Health Issues

May 24, 2013

Skill:

Handstand Push-ups

5 X max reps

WOD:

"The Chief"

5 Rounds

3 Minute AMRAP

3 Power Cleans

6 Push Ups

9 Air Squats

Rest 1 Minute

May 23, 2013

Strength:

Back Squat

3-3-3-3-3

WOD:

3 Rounds

200 Meter Run

10 Deadlifts

20 Kettlebell Snatch

Note: Please check the schedule for upcoming workshops

May 22, 2013

Strength:

8 Minutes

Every :30 seconds perform 1 Thruster

WOD:

4 Rounds

1 Minute Each

Push Press

Squats

Pull Ups

Sit Ups

May 21, 2013

Strength:

Front Squat

3-3-3-3-3

Strict Press

5-5-5-5-5

Strict Toes to Bar

10-10-10-10

May 20, 2013

Note: We are hosting regular practices on Monday May 20

Strength:

Deadlift

3-3-3

WOD:

3 Rounds for time

15 Power Snatch

25 Wall Balls

May 18, 2013

WOD:

30 back Squat (135/95)

1 KM Run

100 Kettlebell Swings

May 17, 2013

Strength:

Thruster

5-5-5-3-3-3

Barbell Row

5-5-5-5

Ring Push-up

15-15-15

Bacon can make you live longer!!! click here to read!!

May 16, 2013

Strength:

Strict Press

3-3-3-3-3

WOD:

4 x 400 meter Run

On 2:30

May 15, 2013

Strength:

Turkish Get Up

3-3-3

WOD:

8 Rounds on 1:30

6 Push Press (95/65)

8 Burpees

10 Squats

What the Sleep Research Actually Says

May 14, 2013

Strength:

12 X 3 Deadlift (65%) on :45 Seconds

WOD:

21-15-9

Power Cleans (135/95)

Push Up

May 13, 2013

Strength:

5 Rounds

Max Front Squats at 75% of your 1 Rep Max

10 Toes To Bar

WOD:

4 Rounds

30 Seconds Box Jumps

30 Seconds Slam Balls

30 Seconds rest

May 11, 2013

Strength:

Hang Power Snatch

3-3-3-3-3-3

WOD:

21-15-9

Power Cleans

Burpees

Why We Crave Comfort Foods

May 10, 2013

Strength:

Back squat

3-3-3-3-3

WOD:
Karen
150 Wall Balls for time

What the Internet is doing to our Brains!!!

May 09, 2013

5 Rounds of the following complex:

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Push Press

3 Back Squats

Add weight every round

30 Turkish Get Ups

How to get stronger and faster with quality sleep!!!

May 08, 2013

Deadlift:

8-8-8

WOD:

5 Rounds on 2:00

15 Thrusters(75/45)

100 meter run

Check out Impact Johnson

May 07, 2013

Strength:

10 Rounds

Alternate every :30 seconds

5 Strict Pull Ups

10 Push-ups

WOD:

18-15-12-9-6-3

Kettlebell Swings

Kettlebell Snatches Right Arm

Kettlebell Snatches Left Arm

May 06, 2013

CrossFit Limestone performing "Grace"

Strength:

Overhead Squat

3-3-3

Front Squat

3-3-3

Back Squat

3-3-3

Add weight every set of squats

May 04, 2013

Strength:

Pull Up

5-5-5-5-5

WOD:

12 Minute AMRAP

5 Burpees

15 Kettlebell  Swings

100 Shuttle Run

30 Happiest Facts

May 03, 2013

Strength:

Sumo Deadlift

5-5-5-5

WOD:

"Grace"

30 Clean and Jerks for time

May 02, 2013

Skill:

Pistols

10-10-10

WOD:

4 Rounds

1 Minute Each Movement

Wall Balls (15/20)

Box Jumps (20/24)

Kettlebell Swings

Slam Balls (30/20)

1 Minute Rest

Pistols to Create Torque for Running