Published in November 30th, 2009
Don’t forget bodyfat testing is this Sunday Dec. 6th. I will be making confirmation calls later this week. You should not exercise 2 hours before/eat or drink 1 hour before your appointment. Also, you need to wear compression clothing; nothing loose. Please bring cash or check.
Strength:
Back Squat - Test for max
WOD: Run 10k
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Published in November 29th, 2009
WOD: “Eva”
5 Rounds for time of:
Run 800m
30 KB Swings 2.0/1.5 Pood
30 Pull-ups
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Published in November 28th, 2009
WOD: “CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Published in November 27th, 2009
Welcome to Chad, Richard, and Brendan who dropped in for the WOD today. Great job guys!
Strength:
Clean and Jerk 75% 3×3
WOD:
2 Rounds of:
12 Rt. arm Barbell Push Press
12 Lt. arm Deadlift
Run 800m
12 Lt. arm Barbell Push Press
12 Rt. arm Deadlift
Run 800m
Go heavy on the weight!
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Published in November 26th, 2009
Big congrats to Dawn for her amazing accomplishment at Ironman Arizona this past Sunday.
Dawn’s 2009 Ironman Arizona Finish from Susan Simpson on Vimeo.
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Published in November 24th, 2009
Strength: Rest Day
WOD: AMRAP 20 minutes of:
5 Thrusters 95/65lb
7 Hang Power Cleans 95/65lb
10 Sumo Deadlift High Pulls 95/65lb
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Published in November 23rd, 2009
Strength:
Front Squat 85% 5×2
WOD:
Make-up a WOD from last week or do the benchmark WOD of your choice
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Published in November 22nd, 2009
Strength:
Push Press 75% 3×3
WOD:
Front Squat
3-3-3-3-3
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Published in November 21st, 2009
Strength:
Snatch - Test for max
WOD: 3 Rds for time of:
Run 400m
21 KB Swings 55/35lb
12 HSPU
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Published in November 20th, 2009
Strength:
Rest Day
WOD:
10 Rounds for time of:
3 Weighted Pull-ups 45/35lb
5 Strict Pull-ups
7 Kipping Pull-ups
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