110413 – Wednesday

New Updates will always be posted on our ‘home page’…be sure and update your bookmarks to www.crossfithighvoltage.com.

Lots of events coming up…there’s always something for everyone here! Check em out and let’s keep this party rollin!

And:

Fight Gone Bad, Fight Gone Bad, Fight Gone Bad!!! If you haven’t started your page and your fundraising…what are you waiting for???? This is going to be an awesome event. One that every CrossFitter should take part in!

FGB5.org

Saturday’s WOD

“Kelly”

5 Rounds for time

400 meter run

30x Box Jumps

30x Wall Ball

Post time to comments.
New Updates will always be posted on our ‘home page’…be sure and update your bookmarks to www.crossfithighvoltage.com.

Lots of events coming up…there’s always something for everyone here! Check em out and let’s keep this party rollin!

And:

Fight Gone Bad, Fight Gone Bad, Fight Gone Bad!!! If you haven’t started your page and your fundraising…what are you waiting for???? This is going to be an awesome event. One that every CrossFitter should take part in!

FGB5.org

Saturday’s WOD

“Kelly”

5 Rounds for time

400 meter run

30x Box Jumps

30x Wall Ball

Post time to comments.
Everyone needs a ‘Lombardi’ to strive for.

FlaccoIt’s important to have a final goal. A final goal is the destination which dictates every path you will take in the near future. Your goal  shouldn’t be something that’s easy to achieve in the near future. For the Baltimore Ravens, their goal had a name. It’s called the ‘Lombardi’.

The Lombardi Trophy is awarded once a year to the winning Superbowl team. It signifies excellence and means that whomever has won it is the best football team in the world. This is a goal that each player on the team had been working towards for the majority of their lives. It took hard work and dedication to win, and is a great example of how you can push yourself to unbelievable heights when you dedicate yourself to achieving something.

What is your ‘Lombardi’? Is it winning a competition of some sort? Is it landing your dream job? Is it raising your kids to be honorable individuals? Whatever your goals may be, don’t forget about the power of hard work and dedication. If you tap into those two things, you’ll be surprised at the heights you can reach.

Monday’s Training:

 

All Levels CrossFit

Level 1 CrossFit

ALL LEVELSA1. Back Squat

  • 3-3-3-2-2

A2. GHD Situps x 10

  • Rest 1 minute

 

B1. Strict Press

  • 4-4-4-4

B2. 20 second Airdyne

  • Sprint for cals
  • Rest 1 minute
A. Introduction to GHD MovementsB. Back Squat

  • Sets of 3

 

C. For time:

  • 50 Wall Ball (20/14)
  • 50 Burpees
WOD: 18 minute AMRAP:

  • 10 Wall Ball
  • 10 Burpees
  • 10 KB Swings
  • Rest 1 minute

  • Friday’s WOD has been announced! It is going to be a great one, so be sure you are there this Friday at 6pm to join in on the fun!!!
  • The WOD is a 10 minute AMRAP (going for total reps) of 60 bar facing burpees, 30x Overhead Squats (120/90#) and if you can get through that with time left, 10 muscle ups….then if you can get through that try and get more bar facing burpees…yeah, like I said, it’s not really an AMRAP as how we normally think of it. Think of this one as ‘how much can I complete of this in 10 minutes. Top scorers already have people completing 1 round plus some burpees.

Tuesday’s WOD
Ax3 for combined max reps/seconds
A1. True Push Ups
A2. L-Sit

B. 5 Rounds for time
20x Burpees
20x KB Swings