02.25.13

Hip Mobility

Strength:

Back Squat: 5×5

Wod:

4 Rounds

500 m row

10 1-arm KB push press/side

20 goblet squats

02.20.13

Mobility!

 

Strength:

Power Jerk – learn the movement then put some weight on the bar

 

Skill:

Dips

 

Wod:

5 Rounds

5 HSPU or AHSPU or Wall Walks

10 DIps

15 Power Jerks

 

 

02.18.13

Strength:

Bulgarian Split Squat – 3×10

Windmill: 3×15

Rest accordingly between sets

Skill:

Pull Ups

WOD:

Fran!

21-15-9

Thrusters (65/95)

Pull Ups

 

02.16.13

WOD: Because Saturday is a great day to CrossFit!!!

Buy in is a farmer’s walk around the building with the KBs or DBs you will be using for wod.

20 DB or KB presses
30 squats
20 pushups

Rest 1 minutes

20 DB or KB presses KB
30 slamballs
20 burpees

Rest 1 minutes

20 DB or KB presses
30 situps
20 DB or KB thrusters (using same DBs or KBs)

Rest 1 minutes

20 DB or KB presses
30 jumping squats
20 clapping pushups

2.14.13

Happy Valentine’s Day!!! AM HOURS ONLY.  Closed for PM–go love the one you’re with!

02.13.13

Mobility!

 

Strength:

3 sets of –

Deadlift x 5

Rest 1 minutes

Toes to Bar x 10

Rest 2 minutes

 

Skill:

Dips – ring or bench

 

Wod:

8AMRAP of

32 Double Unders or 96 Singles

16 Dips

8 Deadlifts using 55 – 65% of 5rm

 

 

 

02.11.13

Mobility!!!

Strength:

Practice squat technique then Heavy 5×5

Wod:
5 rounds
300m row
10 kettlebell snatches each arm
15 pull ups

Abs:
ME plank hold x 3

02.09.13

Alternating Double Tabata:

Push Press

Lateral  Barbell Burpees