Saturday May 4, 2013
Happy May the 4th (be with you) Star Wars Day 🙂 Partner WOD Saturday at 10AM, the gym will close at 11AM so no extra training this week. Partner WODFor time:Each person must Row 500m while the other is holding a front rack with 135/95 50 Box Jumps (24/20), cumulative – can only accumulate reps […]
Friday, May 3, 2013
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Strength: Back Squat – 5 at 65%, 5 at 75%, 5 or more at 85% […]
Thursday, May 2, 2013
Snatch Day! 1st Thursday of every month for Olympic Lifting is back! Today we will work on components of the squat snatch movement… weighted snatch grip deadlifts, snatch grip high pulls, and snatch balance Cool Down:Run 400m with weighted object of your choice
Wednesday, May 1, 2013
Happy May! Today is the first of many benchmarks we will be doing throughout the month of May! Strength: Shoulder Press – 5 at 65%, 5 at 75%, 5 or more at 85% WOD“Jackie”For time:1000m Row50 Thrusters (45/35)30 Pullups *13 minute cut off Cool Down:4 Round Reverse Tabata Handstand Holds (10sec on, 20sec off)
Tuesday April 30, 2013
Schedule Reminder for this week. May starts Benchmark Month!! Every Mon, Wed, Fri in May we’ll do either a Hero or Benchmark Girl Workout. A full list of the Benchmarks can be found here: http://www.crossfit.com/cf-info/faq.html#WOD0. Make sure you record your time and any mods as we’ll repeat these in the fall to check for improvements. […]