August 31, 2013

Skill:

Running

WOD:

3 Rounds

45 seconds Wall Balls

15 Second Rest

45 Seconds Box Jumps (24/20)

15 Second Rest

45 Seconds Sumo Deadlift High Pull (53/35)

15 Seconds Rest

Note: We will be adding more classes on Tuesday and Thursday mornings at 8:45 AM to 9:45 AM
Please check the schedule

August 29, 2013

Strength:

On The Minute X 10

3 Power Snatches

WOD:

4 Rounds

200 Meter Run

15 Thrusters

August 28, 2013

Benchmark Wod:

CrossFt Total

1 Rep Max Squat

1 Rep Max Strict Press

1 Rep Max Deadlift

15 Minutes to achieve each lift.

CrossFit Total Standards

Wednesday, August 2013

Strength:

Turkish Get Up

3-3-3-3

WOD:

5 Rounds

10 Push Press

15 Front Squats

How To Move Efficiently on All Fours

August 27, 2013

Strength:

12 Minutes to establish a max in the following complex

1 Power Clean + 2 Front Squats +  1 Push Jerk

WOD:

4 Min AMRAP

Kettlebell Snatches 

Rest 3 Minutes

21-15-9

Kettlebell Swings

Burpees

5 Minute Time Cap
Compare to July 08, 2013

Testosterone and Post WorkOut Nutrition 

August 26, 2013

Strength:

Back Squat

3-3-3-3-3

WOD:

21-15-9

Hang Power Clean (135/95)

Box Jump (24, 20)

Can Walking Really Add Years to Your Life?

August 24, 2013

Strength:

Deadlift

3-3-3-3-3

Push Press
5-5-5-5-5

20 Rep Max Back Squat