3 rounds for time of...
13 burpee box jumps
26 DB thrusters
39 mountain climber - 4 count
RESULTS:
Thursday, May 30, 2013
CrossFit Workout - Friday 5/31/13
Ken's B-Day hangover WOD
3 rounds for time of...
13 burpee box jumps
26 DB thrusters
39 mountain climber - 4 count
RESULTS:
3 rounds for time of...
13 burpee box jumps
26 DB thrusters
39 mountain climber - 4 count
RESULTS:
Wednesday, May 29, 2013
CrossFit Workout - Thursday 5/30/13
One arm DB press R&L, 5-5-5-5-5
Find your 5 rep max with each arm, increase weight each set. Rest as needed
Deadlift 3x5 @ approximately 80% of your 1 rep max
Perform 3-5 warmup/work sets of 5 reps and then perform 3 sets of 5 reps at approximately 80% of your 1 rep max. Rest as needed between sets. Partner/pair up on a barbell if possible. If you do not know your 1 rep max, the trainer on duty will assist you in choosing the proper weight. If you are new to deadlifts with us, you will perform light to medium heavy loads as instructed by the trainer. This is NOT a day to find your 5 rep max DL, or any rep max DL for that matter. It is a strength day, leave something in the tank.
Warmup: 15 jackknife situps, 15 back extensions, 15 kb swings, 10 strict pushups, x 4 rounds
Cool down: 1000 meter run, with 30 jumping squats done anywhere along the way, for time
RESULTS:
Find your 5 rep max with each arm, increase weight each set. Rest as needed
Deadlift 3x5 @ approximately 80% of your 1 rep max
Perform 3-5 warmup/work sets of 5 reps and then perform 3 sets of 5 reps at approximately 80% of your 1 rep max. Rest as needed between sets. Partner/pair up on a barbell if possible. If you do not know your 1 rep max, the trainer on duty will assist you in choosing the proper weight. If you are new to deadlifts with us, you will perform light to medium heavy loads as instructed by the trainer. This is NOT a day to find your 5 rep max DL, or any rep max DL for that matter. It is a strength day, leave something in the tank.
Warmup: 15 jackknife situps, 15 back extensions, 15 kb swings, 10 strict pushups, x 4 rounds
Cool down: 1000 meter run, with 30 jumping squats done anywhere along the way, for time
RESULTS:
Tuesday, May 28, 2013
CrossFit Workout - Wednesday 5/29/13
Show up and see what's on the board. You'll have a choice of sorts.
RESULTS:
RESULTS:
Monday, May 27, 2013
CrossFit Workout - Tuesday 5/28/13
Climb the ladder as high as you can in 10 minutes
2-4-6-8-10-12-14-16-18-20 wall walks & front squats
95lb-men, 65lb-women. Post position on ladder when the time runs out.
Warmup: CF Cleveland AB Routine, 30 reps each x 3 rounds.
Mobility: Squat stretches & wrist extensions, 20 seconds x 3 rounds
Cool Down: Trainer's choice
RESULTS:
2-4-6-8-10-12-14-16-18-20 wall walks & front squats
95lb-men, 65lb-women. Post position on ladder when the time runs out.
Warmup: CF Cleveland AB Routine, 30 reps each x 3 rounds.
Mobility: Squat stretches & wrist extensions, 20 seconds x 3 rounds
Cool Down: Trainer's choice
RESULTS:
Saturday, May 25, 2013
CrossFit Workout - Saturday 5/25/13
Murph, Webster or Jerry, for time.
RESULTS:
The 11:00am Basic Intro Workout group during their cool down.
RESULTS:
The 11:00am Basic Intro Workout group during their cool down.
Thursday, May 23, 2013
CrossFit Workout - Friday 5/24/13
"Deck of Cards"
Core Killer version
Saturday will be a choice between Murph, Jerry and Webster. Regular hours on Saturday, we will be closed all day Monday in observance of Memorial Day.
RESULTS:
Core Killer version
Saturday will be a choice between Murph, Jerry and Webster. Regular hours on Saturday, we will be closed all day Monday in observance of Memorial Day.
RESULTS:
Wednesday, May 22, 2013
CrossFit Workout - Thursday 5/23/13
Barbell complex
deadlift - 3 reps
power clean - 3 reps
front squat - 3 reps
push press or jerk - 3 reps
Increase weight each round until you reach your 3 rep max for two of the four lifts. You will most likely max on your overhead first. Continue with the three remaining lifts until you reach another max, either the front squat or power clean depending on your flexibility.
Begin with 3 warmup sets at 75lb-Men/45lb-Women, then move to your own bar and begin your workout. Partner up on a bar if possible. It's a better workout if you have a partner to help swap/load plates and keep you focused. There is no time component to this workout, rest as needed between sets. You must maintain proper form on all reps or you will not be permitted to add weight to your bar.
RESULTS:
deadlift - 3 reps
power clean - 3 reps
front squat - 3 reps
push press or jerk - 3 reps
Increase weight each round until you reach your 3 rep max for two of the four lifts. You will most likely max on your overhead first. Continue with the three remaining lifts until you reach another max, either the front squat or power clean depending on your flexibility.
Begin with 3 warmup sets at 75lb-Men/45lb-Women, then move to your own bar and begin your workout. Partner up on a bar if possible. It's a better workout if you have a partner to help swap/load plates and keep you focused. There is no time component to this workout, rest as needed between sets. You must maintain proper form on all reps or you will not be permitted to add weight to your bar.
RESULTS:
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