Happy Halloween!!!Tech Strength
Max Thruster
10-8-5-5-3-3-1-1-1
Today's WOD:
7 Min. AMRAP
7 Wallballs 20/14lb
7 Burpees
.jpg)
Monday, October 31, 2011
Sunday, October 30, 2011
Saturday, October 29, 2011
Oct 29
Partners! :)400m Run
125 Hang Clean 95/65
400m Run
300 Ab Mat Sit-ups
400m Run
125 Push Press
400m Run
125 Knee to Elbows
Friday, October 28, 2011
Oct 28
Tech/StrengthMax Box Jump
Todays WOD
10min. AMRAP
5 Deadlift 225/135lb
10 Box Jump 24/20"
15 Wallballs 20lb/14lb
Wednesday, October 26, 2011
Oct 26th
Tech/Strength
1 min. max double unders
Then 15 min. work on skills
-rope climbs
-GHD situps
-pullups
(kip, butterfly, chest to bar)
Today's WOD
For time
500m Row
50 Air Squats
40 Pushups
30 Ab Mat Sit-ups
20 KB Swings
200 Single Skips
20 KB Swings
30 Ab Mat Sit-ups
40 Pushups
50 Air Squats
500m Row
Tuesday, October 25, 2011
Oct 25
Tech/StrengthBench Press
10-8-6-3-3-3
Today's WOD:
3 Rounds for Time
400m run
10-SDHP 115/75lb
10-GHD Sit ups
Sorry no wod photo today but we thought you might like this one...
Boot Family (minus Mariah) at the Pumpkin Patch! :D
Monday, October 24, 2011
Saturday, October 22, 2011
Oct 22
Tech/StrengthDouble Unders
T0day's WOD:
5 Rounds for Time
5-Toes to Bar
10-KB Swings 53/35lb
15-Box Jumps 24/20"
20-AB Mat Sit Ups
25-Double Unders
Friday, October 21, 2011
Oct 21
Tech/Strength
Clean & Jerk
10-8-6-3-3-3
Today's WOD
Death by Clean & Jerk
95/65
A short clip of today's wod on video, check it out!!!
Thursday, October 20, 2011
Oct 20th
Rest Day
Congratulations to Amber, Jessa, Pierre & Tracey for completing their first "Cindy" prescribed!!! :)
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Monday, October 17, 2011
Oct 17
Tech/Strength
10 min. "Deadlift"
Today's WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
*Between Each Round*
50 Double Unders or
200 Singles
Sunday, October 16, 2011
Oct 16
Rest Day
30 Day Food Challenge Starts Monday, you have till Oct. 23, to start for your 30days.
Are YOU In???
Oct 15
Tech/Strength:
Hang Cleans and Front Squats
15min work on Technique
Todays WOD:
20min AMRAP
200m Run
6-Hang Clean 95/65lb
9-Front Squats 95/65lb
12-AB mat Sit Ups
Oct 14
Tech/Strength:
Back Squat
65% From
75% Crossfit
85% Total
Todays WOD:
"Sasquatch"
21-18-15-12-9-6-3
SDHP 75/55lb
Push Press 75/55lb
Oct 12
Tech/Strength
Bench Press
8-6-3-3-1-1-1
Today's WOD:
30-Wall Balls 20/14lb
30-Box Jumps 24/20"
30-GHD sit ups
30-OH walking lunges 45/25lb
30-Ab Mat Sit ups
3-Rope Climbs
30-Air Squats
30-Push Ups
30-Ring rows
30-Cal Row
Tuesday, October 11, 2011
Oct 11
Tech/Strength
Front Squats
12-10-8-5-5-5
Todays WOD:
"Annie" Rounds of
50-40-30-20-10
Double Unders
Ab Mat sit Ups
Monday, October 10, 2011
Oct 10
Todays WOD:
Team Relay
20min As many Reps as Possible
Ab Mat Sit up
KB Swings 53/35lb
250m Row
Rest
Team mate rowing determines
time duration at other 3 stations
Score = team combined totals of
sit ups and KB swings in 20min
Sunday, October 9, 2011
Saturday, October 8, 2011
Oct 8
Today's WOD:
30min.
Get through as much as you can.
Start with "Jackie"
1000m Row
50-Thruster's 45/35lb
30-Pull up's
Then
10-Round's of
3-Squat Snatches 95/65lb
3-Bar facing burpee's
Then
AMRAP of "Cindy"
5-Pull up's
10-Push up's
15-Air Squats
Score=How many rounds of Cindy
Friday, October 7, 2011
Oct 7
Tech/Strength
Power Cleans
10-8-6-3-3-3-3
Today's WOD:
Rounds of
10-9-8-7-6-5-4-3-2-1
Power Snatch 95/65lb
Box Jumps 95/65lb
Wall Balls 20/14lb
Thursday, October 6, 2011
Wednesday, October 5, 2011
Oct 5
Todays WOD:
"CrossFit Total"
Combined Total of the
max in each lift
Shoulder Press
Back Squat
Deadlift
Monday, October 3, 2011
Oct.3
Tech/Strength
15min. Pullups/Kipping & the Swing
Weighted Pull ups 1-1-1-1-1
Today's WOD:
4 Rounds
500m Row
400m Run
Sunday, October 2, 2011
Saturday, October 1, 2011
Oct. 1
Today's WOD:
For Time
3 Rounds of
30-Push Ups
15-OH Squats 65/45lb
then
1-Rope Climb 15/10ft
3-Rounds of
30-v-sit ups
15-BB Floor to Overhead 65/45lb
then
1-Rope Climb 15/10ft
3-Rounds of
30-KB Swings 53/35lb
15-SDHP 965/45lb
then
1-Rope Climb 15/10ft
Subscribe to:
Posts (Atom)