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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
Monday December 12, 2011
Saturday we will being doing the infamous “12 Days of Christmas” workout followed by a 1 hour long FREE Paleo Seminar at 10:30. We will be providing snacks. Question and Answer to follow. Bring a friend. Strength: A1.Press 3RM A2. 15 Situps Conditioning: 15 minutes of work: 6 Hand Stand Pushup 9 Ring Dips 12 [...]
Thursday, December 8, 2011
Strength: RDL 5×5 (work on Tempo) Conditioning: 20minutes: 200m Sprints 20 Push ups (using “push up pyramid” heights) Rest exactly the time it took to complete a round. -Score total distance
Tuesday November 22, 2011
Practice: Variation Pullups Work on: Deadlift, Power Clean Work out: 7mins: 5 Deadlifts (heavy), 10 Clapping Pushups Rest 5mins 7mins: 5 Power Cleans (135/95), 15 Situps Don’t forget to drink water today. Rain or shine it’s always a good idea.
Friday
Don’t forget our 1 year anniversary is tomorrow! Shout from the roof tops, tell a friend, bring a friend. 9am! Strength: Overhead Squat 3 RM Conditioning: Tabata: 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Push ups (hand release) Anchored Sit ups Walking [...]
Friday
Skill: Squat Clean Conditioning: 5 min AMRAP: 3 sets: Rest 2minutes between rounds 7 Hang Cleans (135/95) 7 Burpees 7 Push Ups I’m so glad that woman are starting to question the status quo. The quo that states females are only allowed to lift 5 pounds at a time. That bone skinny is not sexy. [...]
Wednesday
Strength: A1.Weighted Pushup 1-1-1-1-1; A2. 10-Knees to Elbow between sets For Time: 50-40-30-20-10 Pushup Situp The third fitness standard of CrossFit deals with energy pathways. Without geeking out on biochemistry it is important to note that at any point of human movement we are working in a phosphagen, glycolytic, or oxidative energy system. Depending on [...]
Saturday
Strength: Back Squat 5 x 3 Conditioning: On the Minute, every minutes for 20 minutes: Choose 3 Gymnastics Movements for this rep scheme: 5-10-15 hspu pullup situp pushup squat pistol
Friday
Strength: Romanian Deadlift ( 5x 8-slow and steady) Conditioning: 5 rounds: 10 DB Lunges (5 each side) 10 Push Ups (Hand Release) 10 Butterfly Sit ups Time Cap: 15min Keep knees over toes, torso upright, lightly touch back knee, and BELLY TIGHT!
