12:30pm class only on Thursday (NY Eve) and Friday (New Years!) New schedule starts Saturday!!! Wednesday’s WOD’s Level 1 CrossFit Skill: Medicine Ball Clean WOD: 20 Minute AMRAP 10x Med Ball Clean 10x Push Up 10x Sit Up Post rounds completed to comments All Levels CrossFit Skill: Front Squat 5-5-5-5-5 (going up each set) WOD: [...]
Archive for December, 2009
Tuesday’s WOD: Skill: Max Effort Broad Jump & Ring Dips WOD: 150 Kettlebell Swings for time (go heavy!) Every time you stop swinging, you must put the KB down and perform 5 Wall Ball. Post time & load to comments. Interesting Fact: We have a new schedule for 2010…with MORE Level 1 CrossFit classes and [...]
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Monday’s WOD’s Level 1 CrossFit Skill: Push Press: 5×5 WOD: 10-9-8…1 DB Push Press Box Jumps Squats Then rest 5 minutes and… Tabata Mash Up of Push Ups & Sit Ups! Post time and reps of Tabata Mash Up to comments. All Levels CrossFit Skill: Push Press/Push Jerk 21-15-9-15-21 WOD: 15 minute AMRAP 4 floor [...]
Sunday’s WOD: Skill: Deadlift 5-5-5-5-5 (aka 5 Across, same weight each set) WOD: ‘Grace-a-Bel’ (part Grace, part Isabel) With a barbell, using the same weight for each movement: For time; 21x Clean & Jerk 12x Snatch Post load & time to comments. Interesting Fact: The symbol on the pound key (#) is called an octothorpe. [...]
Saturday’s WOD’s Level 1 CrossFit Skill: Rowing WOD: CrossFit Baseline x 2 2 rounds for time 500 meter row 40x Squats 30x Sit ups 20x Push Ups 10x Pull Ups Post time to comments. All Levels CrossFit Skill: 1 mile run test. WOD: ‘Jackie’ For time. 1000 Meter Row 50 Thrusters (45/33#) 30 Pull Ups [...]
