Friday 8-31-12

2 Rounds
5 minute AMRAP
rest 1 minute between rounds

20 Walking Lunges with overhead plate 45/25
10 Straight Leg sit ups with plate overhead

rest 3 minutes

2 rounds
5 minute AMRAP
rest 1 minute between rounds

20 Squats with plate
10 Straight Leg sit ups with plate overhead

8-30-12

Row 1000m
50 kettlebell swings 70/53
50 box jumps 24/20
50 push ups
Run 1000m

One Rep EMOM (every minute on the minute)x 10 minutes:
Handstand Push Up Negative

Rest

8 Rounds
5 Dumbbell Hang Power Cleans
10 Front Squats

Tabata Circuit

Kettlebell Swing
Push Up
Air Squat
Plank Hold

Each person rotates to different movement after 20 seconds. Accumulate 8 rounds in each exercise.

400m x 4 efforts on 4 min clock

Twist and Shout

15 min AMRAP

15 Wallballs  (20/12lb)
25 Russian Twists using same med ball

Rest

1000m Run for time- GO!

4 Rounds
Rest 1 minute between rounds

400m Run
20 Kettlebell DeadLifts 70/53
15 Kettlebell Swings 70/53
10 Push Ups

All reps unbroken!

8.23.12

1500 meter run
30 Man Makers (55/35)
1500 meter run

8.22.12

15 minute AMRAP
3 wall walks
6 pull ups
9 box jumps

Rest as needed

100 chest to thigh sit ups

Tuesday the 21st of August, 2012

400m Run
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees
KB Swings (53/35)
V-Ups
400m Run

Monday the 20th of August, 2012

5 rounds for time

300m Trail Run with wall climbs
20 box jumps (24/20)
20 pushups

8.17.12

"Fight Fight Fight!"
Three Rounds
1 minute for max reps of:
Push Ups
Sit Ups
Kettlebell Swings
V-Ups
Weighted Lunges (with Kettlebell)
Rest 2 minutes

Rest as needed

Bonus! Coaches surprise...

8.16.12

Max elbow plank hold x 3 sets. Total up time for all 3 

Rest as needed

5 minute AMRAP, Rest 1 minute after each, Repeat for total of 3 rounds
30 Mountain climbers
20 Db GTO
10 Burpees


Please make sure to sign up for class in order to lock in your spot. We cap classes to ensure safety and quality. See Eva if you have any questions about how to sign up.

8.15.12

4 rounds for time
400 meter run
50 Squats

This is a classic WOD from the Crossfit.com archives. The best time in our gym is under 10 minutes!!!

Supplement
L-sit
Add up total time of 10 sets

Please make sure to sign up for class in order to lock in your spot. We cap classes to ensure safety and quality. See Eva if you have any questions about how to sign up.

8.14.12

10minute AMRAP of:
10 V-ups
10 kettlebell swings 53/35
10 wall ball shots 20/12

Rest 5 minutes

5 minute AMRAP of:
Russian twists 20/12

Rest 3 minutes

Run 1 mile for time

8.13.12

"Mish-mosh"

20 Box jumps (24/20)
20 Push-ups
20 DB thrusters (30/20)
   
     Rest 3 minutes

20 DB thrusters

20 Box jumps

20 Push-ups 

     Rest 3 minutes

20 Push-ups

20 DB Thrusters

20 Box jumps

8.10.12

10 min AMRAP

10 wall facing shoulder taps

10 v ups

100m run

rest 3 min

10 min AMRAP

10 box dips

10 supermans

100m run

8.9.12

1 Push-up negative every minute x 10 minutes
-A slow negative consists of around 20-30 seconds of time under tension. Make it work!

3 rounds for time:

Row 500 meters
Run 400 meters
300 meter sandbag run (60/40)
1 minute total time in Push-up plank

8.8.12

20 min AMRAP

 

12 One Arm DB Snatch- 6 per arm

9 DB Thrusters

6 push ups

 

Rest

 

100 partner bfsu with med ball passed back n forth

8.7.12

1200m run

21 Kettlebell Swings

21 Pull ups

800m run

15 KBS

15 Pull ups

400m run

9 KBS

9 Pull ups

8.6.12

500m run

50 squats

50 sit ups- chest to knee

50 walking lunges with plate overhead -45/25

500m run

50 squats

50 sit ups

50 walking lunges with plate overhead

500m run

8.3.12

Coaches surprise!

Expect tires, walls, ropes, sleds and more!

8.2.12

3 minutes general mobility

Holding a 45/25 pound plate, do 5 sets of 10 squats starting every 2 minutes. During the rest period between sets, perform a max effort set of STRICT push ups.

Rest

Row 1,000 meters
100 overhead walking lunges 45/25
Run 1,000 meters
100 overhead walking lunges 45/25