CrossFit
Saturday 4/5/14
Women Only
8-9
Skills Clinic
9-930
Open Gym
930-11
Frontier Barbell
11-12
A Non-athlete Excells (click on the picture above to read the inspirational article)
...
Saturday 4/5/14
Women Only
8-9
Skills Clinic
9-930
Open Gym
930-11
Frontier Barbell
11-12
A Non-athlete Excells (click on the picture above to read the inspirational article)
...
Benchmark Monday 3/31/14
Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...
Benchmark Monday 3/31/14
Barbell Work
15 minutes of Snatch technique work
You may work up in weight as long as technique allows
WOD
“Cindy”
20 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats
Basics
Half “C...
Tuesday 3/25/14
Skill Work
Spend 12 Minutes practicing handstands
You may work on progressions for handstands against a wall or freestanding, HSPU, handstand walk, etc
WOD
3 rounds for reps of:
40 Seconds Max Effort ...
Tuesday 3/25/14
Skill Work
Spend 12 Minutes practicing handstands
You may work on progressions for handstands against a wall or freestanding, HSPU, handstand walk, etc
WOD
3 rounds for reps of:
40 Seconds Max Effort ...
Thursday 3/20/14
Skill Work
Beginner
10 Minutes of Rope Climb technique work
Advanced
3 rounds of:
1 Minute Max Effort Rope Climbs
WOD
For time:
8 Minute AMRAP of:
5 Overhead Squats 95/65
5 Lateral Burpees (over bar)
...
Tuesday 3/18/14;
Skill Work
12 Minutes of Pull-Up or Muscle-Up technique work
WOD
5 Rounds for time of:
20 Double Unders
10 Box Jump Overs 24/20
5 Power Cleans 155/105
Basics
10 minute AMRAP of:
30 Single Unders
10 Bo...
Saturday 3/15/14
14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts...