Monthly Archives: February 2012

Thursday 120301 CrossFit/Essentials

Skill/Strength:   WOD: For Time: Buy In: 100 Sit Ups 5 Rds 35 Double Unders 20 Stiff legged Russian KB Swings 55/35 :20 sec Handstand Hold Additional:  

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Wednesday 120229 Essentials

Skill/Strength:   WOD: Testing Day 2 CrossFit Total Additional:   Mobility

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Wednesday 120229

Skill/Strength:   WOD: 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang … Continue reading

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Tuesday 120228

Skill/Strength: 3 Sets  Close Grip Bench x 4-6   Pistols x 6-8 each (weighted if possible) Trap 3 Raises x 8-10 each WOD: AMRAP in 7 min of   10Ring Dip 10 KB Swing 55#/35# 10 Box Jump 24″/20″ Rest 4 min AMRAP … Continue reading

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Monday Essentials 120227

Re-test Time: W/U max singles 1min max DU 1min 3 attempts at max high jump max broad jump 30sec max pull ups max push ups 10min “CINDY

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Monday 120227

Skill/Strength: Every 90 Seconds Overhead Squat x 10(65%)-8(75%)-6(85%)-4(95%)-2(100%) Front Squat x 5(80%)-4(85%)-3(90%)-2(95%)-1(100%) Julie’s B-Day WOD: For Time: 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerk 20 Overhead Squat 20 Front Squat 20 Burpees Additional: Max Double Unders in … Continue reading

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Reminder CrossFit Open Athletes!!!!

  This is a reminder for all the athletes who performed the CrossFit Open WOD #1.  In order for your score to be validated and counted, you must log into your account at http://games.crossfit.com/ and enter your score.  When doing so make … Continue reading

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Saturday 120225

Strength/Skill: 3 Sets: KB/DB Deficit Deadlift x 8-12 @2111 Wt. Pull Up x 4-6 @1111 WOD:  AMRAP in 20 Minutes: 10 Wall Ball 10 Toe To Bar 10 DB Walking Lunges (5 ea Leg) Additional: Mobility

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Friday 120224

Strength/Skill:  Clean 8×2 @85-90% top each minute Deadlift 3×1 @ 90%+ *Once athlete finishes there last set of clean use minimual between first set of deadlift. WOD:  2012 CrossFit Open WOD #1 AMRAP in 7 Minutes: Burpees Additional: Mobility

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Thursday 120223 CrossFit/Essentials

Strength/Skill:  4 Sets: 3 Position Bent Over BB Row x 6 ea @2111 Hip Extension x 10-15 @2121 *3 Position Row(Close = index finger on smooth, neutral=thumb width from smooth, wide=pinkie on first ring of barbell) WOD:  With a Partner Perform … Continue reading

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