Saturday, March 9, 2013
Thursday, March 7, 2013
CrossFit Workout - Friday 3/8/13
Friday Fun Day - it will blast your core, don't miss it.
L-sits & L-hangs
Hollow rocks
wall sits/iron chair
broad jumps
plank crawls
battling ropes
L-sits & L-hangs
Hollow rocks
wall sits/iron chair
broad jumps
plank crawls
battling ropes
Wednesday, March 6, 2013
CrossFit Workout - Thursday 3/7/13
For the next five weeks we will be performing the CrossFit Games Open workout on Thursdays so that all of our members have a chance to experience what over 120,000+ CrossFitters world-wide will be doing.
We will have several scaling options so don't be scared off by the numbers. Give this a go, you'll be glad you did.
RESULTS:
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Warmup: 10 shoulder rollouts, 10 pvc overhead squats, 10 pushups for 10-12 minutes
Cool down: Trainer's choice
You can find more details at http://games.crossfit.com
We will have several scaling options so don't be scared off by the numbers. Give this a go, you'll be glad you did.
RESULTS:
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Warmup: 10 shoulder rollouts, 10 pvc overhead squats, 10 pushups for 10-12 minutes
Cool down: Trainer's choice
You can find more details at http://games.crossfit.com
Tuesday, March 5, 2013
CrossFit Workout - Wednesday 3/6/13
1500 meter row
150 wall ball situps
150 mountain climbers (4-count)
Complete the row and then partition the wall ball situps and mountain climbers any way you choose.
The CrossFit Games Open competition starts this week with the first workout announcement scheduled for 5:00pm PST Wednesday. For the next five weeks we will be doing the Open workout on Thursday so that all of our members can share the experience.
For those of you who are registered to compete in the Open, we will be judging your workouts on Saturdays starting at noon. Please be aware that we have our Basic Intro Workouts from 11:00am to noon on Saturdays so you will not have the gym available until noon. We will have a sign-up process and place you in heats on Saturdays.
RESULTS:
150 wall ball situps
150 mountain climbers (4-count)
Complete the row and then partition the wall ball situps and mountain climbers any way you choose.
The CrossFit Games Open competition starts this week with the first workout announcement scheduled for 5:00pm PST Wednesday. For the next five weeks we will be doing the Open workout on Thursday so that all of our members can share the experience.
For those of you who are registered to compete in the Open, we will be judging your workouts on Saturdays starting at noon. Please be aware that we have our Basic Intro Workouts from 11:00am to noon on Saturdays so you will not have the gym available until noon. We will have a sign-up process and place you in heats on Saturdays.
RESULTS:
Monday, March 4, 2013
CrossFit Workout - Tuesday 3/5/13
21-15-9 reps, for time, of
overhead squat
sumo deadlift high pull
Men-95lb / Women-65lb
RESULTS:
overhead squat
sumo deadlift high pull
Men-95lb / Women-65lb
RESULTS:
Sunday, March 3, 2013
CrossFit Workout - Monday 3/4/13
1-->15 up ladder of
pullups
v-situps
box jumps
20 minute time cap.
Cool down: pushups & squats, 10-->1 for time
RESULTS:
pullups
v-situps
box jumps
20 minute time cap.
Cool down: pushups & squats, 10-->1 for time
RESULTS:
Saturday, March 2, 2013
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