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

5 Brain Foods You Can't Get In Plants

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

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!

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

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

July 02, 2013

Strength: 

Push Jerk

WOD:

5 Rounds

8 Hang Power Cleans

15 Front Squats

20 Kettlebell Swings

July 01, 2013

Happy Canada Day!

Go for a 5 KM hike outdoors!!!