Thursday, October 30, 2014

CrossFit Workout - Friday 10/31/14

Task List WOD, aka Friday Fun Day

Core Development

Show up and see the reps & times & # of rounds

Hip & back extensions on GHD
L-sit on rings
Ab wheel rollouts
hollow rocks
8 count body builder broad jumps

Plus Jessie's Birthday AfterWOD

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Wednesday, October 29, 2014

CrossFit Workout - Thursday 11/30/14

Rowing Fran

21-15-9 reps for time of

calories on the Concept2 rower
thruster  95lb-m/65lb-w

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Tuesday, October 28, 2014

CrossFit Workout - Wednesday 10/29/14

Strength - strict shoulder press 5-5-5-5-5


45-35-25 reps of

mountain climber (4 count)
flutter kick (4 count)
kb swing  55/36

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Monday, October 27, 2014

CrossFit Workout - Tuesday 10/28/14

7 deadlift - 1x bodyweight
7 bar facing burpee

max rounds in 7 minutes.  Bar must stop on the ground between each rep.  Flash your fingers(open and close grip) while keeping your hands on the bar.  Maintain perfect for on all reps or you will be stopped and restarted at rep 1 of that round.

* Heads up - November is "Fix your Air Squat" month. You will receive a grade on your first day of the month with instruction on how to improve.  Grades will go on the whiteboard.  A= great form, B= 1 fault, C= 2 faults, D= 3 or more.  Let's all get better, even those with great form.

** Paleo to Me food tasting from 4:00pm- 6:30pm, all are welcome.  Free. Come and see/taste what everyone is raving about.

*** Reminder - Sausage pickup is Tuesday from 4:00pm until 6:30pm.  If you ordered and paid, you must pick up your sausage tomorrow. If you ordered but did not pay, you don't have anything to pick up.  Everything is sold out this time.

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Sunday, October 26, 2014

CrossFit Workout - Monday 10/27/14

From the main site, Sunday 10/26/14 (yesterday)
We had something similar planned for today but this is better, and fits perfectly into our template for a Monday WOD.  The weather forecast is great for tomorrow, bring your running shoes!

For time....

run 400 meters
50 pullups
run 400 meters
50 pushups
run 400 meters
50 situps
run 400 meters
50 squats

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CrossFit Workout - Saturday 10/25/14

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Thursday, October 23, 2014

CrossFit Workout - Friday 10/24/14

Core Development

1000 reps for time of,

mountain climber (2-ct)
flutter kick (2-ct)
plank jack
bicycle crunch
hollow rock
double under

** run 500 meters after 500 reps.

Any combination of any number of the exercises listed above. Some of each, none of some, any way. Just give me 1000 reps plus the run, for time.

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