100119 – Tuesday

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-5-5

WOD:

20 Minute AMRAP

200 Meter Run

15x Sit Ups

15x Back Extensions

5x Pull Ups

Post rounds completed to comments

All Levels CrossFit

Skill:

‘Parallete Fun’

True Push Ups (Hands & Feet on Paralletes)

& L-Sit Holds

3 attempts for combined max reps on True Push Ups and Max time on L-Sit Parallete Hold

WOD:

5 Rounds for time

400 meter run

25x Sit Ups

25x Back Extensions

10x Pull Ups

Post rounds completed and Skill totals to comments.
Thursday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-5-5

WOD:

20 Minute AMRAP

200 Meter Run

15x Sit Ups

15x Back Extensions

5x Pull Ups

Post rounds completed to comments

All Levels CrossFit

Skill:

‘Parallete Fun’

True Push Ups (Hands & Feet on Paralletes)

& L-Sit Holds

3 attempts for combined max reps on True Push Ups and Max time on L-Sit Parallete Hold

WOD:

5 Rounds for time

400 meter run

25x Sit Ups

25x Back Extensions

10x Pull Ups

Post rounds completed and Skill totals to comments.
Sunday’s WOD:

Skill:

Clean & Jerk

5-5-3-3-3

WOD:

6 Rounds for time

30 Squats

10 Chest to Bar Pull Ups

5 Clean & Jerk

Post times to comments.

Interesting Fact:

The average person laughs 13 times per day.

Even more interestig fact…that average goes up when you take a look at all the gimmikie work out items out there (think ‘Shake Weight’), and ‘Drive Through Diet’.

So be in on the joke! Come by and sweat with us, get in the best shape of your life, and have a blast doing it!
Thursday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-5-5

WOD:

20 Minute AMRAP

200 Meter Run

15x Sit Ups

15x Back Extensions

5x Pull Ups

Post rounds completed to comments

All Levels CrossFit

Skill:

‘Parallete Fun’

True Push Ups (Hands & Feet on Paralletes)

& L-Sit Holds

3 attempts for combined max reps on True Push Ups and Max time on L-Sit Parallete Hold

WOD:

5 Rounds for time

400 meter run

25x Sit Ups

25x Back Extensions

10x Pull Ups

Post rounds completed and Skill totals to comments.
Sunday’s WOD:

Skill:

Clean & Jerk

5-5-3-3-3

WOD:

6 Rounds for time

30 Squats

10 Chest to Bar Pull Ups

5 Clean & Jerk

Post times to comments.

Interesting Fact:

The average person laughs 13 times per day.

Even more interestig fact…that average goes up when you take a look at all the gimmikie work out items out there (think ‘Shake Weight’), and ‘Drive Through Diet’.

So be in on the joke! Come by and sweat with us, get in the best shape of your life, and have a blast doing it!
Monday’s WOD’s

Level 1 CrossFit

Skill:

Back Squat

5-5-5-5-5

WOD:

Tabata Mash Up

Pull Ups

KB Swings

Sit Ups

Squats

20 Seconds of Work, 10 Seconds of rest. Rotate to the next station after each 20 seconds of work. Your score is the total reps combined from each interval. This workout should take 16 minutes, with 32 intervals total.

Post score to comments.

All Levels CrossFit

Skill:

Box Squat, Dynamic Method

10-12 Sets, 2 Reps per set, 1 set per minute. Go up 5-10# from last Box Squat day. Be sure and move quickly when squatting off the box.

WOD:

“Randy”

75 Snatches for time. (75/53#)

Post times and loads to comments.

Interesting Fact:

Walt Disney was afraid of mice.

Coach Tyler is explaining that the Snatch is very similar to playing the trombone.

Brooke seems focused, but Eric seems skeptical in the background.

But it worked! Great job Brooke!

Next up, how a kettlebell swing is just like making a sandwich. Yeah, I have no idea either!

Great job, Rane! And good luck on getting your Level 1 Cert this weekend in San Diego!

And they’re still able to smile after rocking the 1230pm WOD!

Awesome performance and improvement everyone.

We had new gym records for both men and women yesterday, as well as a ton, a ton of PR’s!

Even when we don’t snatch a little bit, CrossFit strength and conditioning really will increase your work capacity across broad time and modal domains. Don’t believe me? Get on in and sweat with us and see for yourself!