10/31/14

Workout of the Day
A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

I heard through the grapevine that dressing up for tomorrow’s WOD was in order. Apparently the theme is to “dress as someone else at the box”!!! Let’s see what you’ve got and who can guess who you are!!!

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10/30/14

Workout of the Day:

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

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10/29/14

Starting next week we be adding a 9am class Tues, Thurs & Fri mornings as well as the usual 9am Saturday class. There will be NO 9am class this weekend as we will be having our “Throw in for Tim” event from 10am-12pm. We will also be meeting at Moxi Burger tomorrow night if anyone would like to join. Anytime after 7:30pm. We will also be kicking off our Free On Ramp classes which will be Mon/Tues and Thursday nights. The on ramp will be over a 2 week period including 6 classes and is absolutely free to prospective athletes so if you have anyone that has been on the fence about checking out CrossFit this is the perfect opportunity, not to mention the $10 off your monthly once they join (SWEET)!!! That’s it for now. See Ya tom!!!

Strength:
Strict press
5@75
3@85
1@95
1@103+

WOD:
10 min AMRAP
Deadlift x 1
Hang power clean x 1
Front squat x 1
Push press x 1
115/75
*5 burpees every time the bar rests on the ground

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10/28/14

Strength:
Four sets of:
Weighted Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

WOD:
In teams of 2
12 bent rows 185/125
12 shoulder tap pushups
400m run
*partition reps as you like, stay together on the run

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10/27/14

Strength:
Deadlift
5@75
3@85
1@95
1@103+

WOD:
2 min AMRAP
10 box jumps 24/20
10 push press 115/85
Rest 2 min
4 sets for total rounds and reps!!

Great time yesterday at the “Big Pumpkin 5k”. If you haven’t already get your butts signed up for the “Alien 13.1″ half marathon/5K. Registration forms are on the front desk and Indulto members get 50% off entry.

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