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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Saturday, December 17, 2011
Workout at 9am and Paleo Seminar at 10:30. We will be providing snacks. 1 hour long. Question and Answer to follow. “12 Days of Christmas” -When each set is completed, all previous sets are done as well Holiday pain never felt so good.
Thursday November 24th
Happy Thanksgiving! Power Yoga at 8:30am CrossFit 9:00am “The Filthy Fifty” For Time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders [...]
Tuesday
Skill: Barbell Complex Strength & Conditioning: “The Bear” 5 rounds: 7 consecutive reps: add load between sets when possible: you cannot drop the bar during the set. Clean Push Press Back Squat Behind the Neck Push Press Go for max load. WOD demo: The Bear When we say “suffer” we don’t mean the kind of [...]
Tuesday
Strength: Push Press 3-3-3-3-3 (time cap) Conditioning: As Many Rounds As Possible in 15 minutes- 10 Deadlifts @ Bodyweight 2 40-yd Suicide Runs Score: Max Rounds -The Deadlift, Courtesy of CrossFit.com One of our goals at CrossFit Naples is to make your life easier…literally. We don’t make up movements in the gym, we actually take [...]
Monday
Skill: Turkish Get Up-50 (each side) Conditioning: “The Gauntlet” WOD 10.11.3 “Last Man Standing” With a continuously running clock do one push press and one bar facing burpee the first minute, two push press and two bar facing burpee the second minute, three push press and three bar facing burpee…… continuing until the Last Man [...]
Tuesday
Skill: Split jerk Conditioning 6rounds: 30sec each station; push press (95/65) Pull ups Sit ups rest 30 seconds between rounds Dogs are so pimp! This is what I saw driving down Airport Road today. Who thinks we should have a gym mascot!!! I do…
Friday
For Time: 800m Run 50 Push Press 95/55 50 Butterfly Situp 5 Rope Climb 5 Pistols (each side) 50 Box Jump 50 KB Swings 800m Run Time Cap 35 minutes
Friday
Weighted Pushup Strength: 2 Press 4 Push Press 6 Push Jerk Find Max Load: 5 sets; rest as needed Conditioning: 5 minutes max Double-Under Extra Credit: Who is this guy and what is he known for? Hint: Its has nothing to do with his awesome pants.
