March 30, 2013

Strength:

Strict Press

5-5-5

WOD:

Team WOD

To Be Announced

Check out this article on the Benefits of Sprinting!!!

And with the nice weather expect running to start showing up in our workouts!!!

March 29, 2013

Games Open 13.4

Complete as many reps in 7 minutes in the following sequence:

135 pound clean and jerk, 3 reps

3 toes to bar

6 clean and jerks

6 toes to bar

9 clean and jerks

9 toes to bars

continue in this ladder sequence until time runs out

Watch this video for movement stands

March 28, 2013

Strength:

Back Squat

5-5-5

WOD:

5 Rounds

10 Right Arm Thrusters

10 Left Arm Thrusters

30 Grass Hoppers

Chewy Paleo Cookies

Warning they are addicting!!!

March 27, 2013

Strength Day:

Power clean

5-5-5-5

Barbell Row

5-5-5

WOD:

3 Rounds not for time

15 KB Chops

15 Hollow Rocks

March 26, 2013

Skill:

Handstand push ups

Toes 2 Bar

WOD:

3 Rounds

2 minute AMRAP

6 Kettlebell Snatch

12 Box Jumps

Rest 1 minute

2 Minute AMRAP

6 Burpees

12 Squats

March 25, 2013

Pease note: Classes will not run on Easter Monday. Please check the schedule for additional classes!!!!

Strength:

Front squat

5-5-5

Pull Up

5-5-5

WOD:

For Time

150 kettlebell swings
Every minute do 10 push ups

Tim McGraw does CrossFit??? Click here to read

March 23, 2013

Strength:

Sumo Deadlift

4-4-4

WOD:

5 Rounds

10 Shoulder to Overhead

10 Burpee over Bar

Please note additional evening classes start Tuesday March 26 at 6:15 PM.

There will be no classes on Easter Monday