Saturday, January 17th
10 AM CLASS!! “Trix” 20 – 16 – 12 – 8: Power Snatch (95/65)BurpeeThruster (95/65)Toes to Bar
Friday, January 16th, 2015
Strength: Overhead Squats 5 x 5 3 rounds: 15 Deadlifts (225/155)15 Push Presses (95/65) Cool Down: 10 In-n-Outs with Push-up/Dip
Thursday, January 15th, 2015
Strength: 10 Minute: 5 heavy Push Press / 30 sec Hand-stand Holds alternating minutes “Fruity Pebbles” Teams of 3 On the Minute x 24 Station 1 – 5 Pull-Ups, 10 Pushups, 15 Air SquatsStation 2 – Max Calorie RowStation 3 – 25 Abmat Situps Athletes start at different stations. Rotating on the minute, score is total calories […]
Wednesday, January 14th, 2015
SKILL: On the Minute x 10: Odd Minutes – Goat #1Even Minutes – Goat #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups, Muscle Ups, HSPU… ask a coach if you don’t know what to work on Spend 30 Minutes on: CROSSFIT TOTAL http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf 1 […]
Tuesday, January 13th, 2015
Endurance: 6 Minutes Row 40 second sprints rest 20 seconds “Team Power Drill” 6 Rounds:5 Strict Handstand Pushups10 Power Cleans (135/95)15 Burpees20 Kettlebell Swings (53/35)25 Wallballs (20/14) Partners alternate full rounds, totaling 6 rounds for the team. Cool Down: Tabata Plank holds