WOD
Death by:
Air Squat
Kettle Bell Swing (35/25)
Box Jump (24/20)
minute 1 do 1 rep of each exercise, minute 2 do 2 reps of each exercise, minute 3 do 3 reps of each exercise, and so until you can not get all the reps in or 20 minutes has passed.
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INTRO TO PALEO WORKSHOP
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Monday, August 29, 2011
Tuesday 8/30/11
Heads up on Labor Day: one WOD at 9am (partner wod) FUN FUN!
CFJ Athlete's I know you blew your own mind Monday in that 5x5 increasing weight of Deadlifts! I could see in most of your faces. I'm so pumped, I may not sleep tonight. You impress me and make me proud! You Absolutely Rock!!!! Look out next week: 1 rep max here we come. We gonna break some PR's! Pat yourself on the back and embrace this:
WOD:
For time:
30 Push Jerks (135/95)
Then...
3 rounds of:
25 Wall balls( 18/16)
15 Ring Dips
Then....
50 Abmat situps
Then..
SMILE
CFJ Athlete's I know you blew your own mind Monday in that 5x5 increasing weight of Deadlifts! I could see in most of your faces. I'm so pumped, I may not sleep tonight. You impress me and make me proud! You Absolutely Rock!!!! Look out next week: 1 rep max here we come. We gonna break some PR's! Pat yourself on the back and embrace this:
WOD:
For time:
30 Push Jerks (135/95)
Then...
3 rounds of:
25 Wall balls( 18/16)
15 Ring Dips
Then....
50 Abmat situps
Then..
SMILE
Sunday, August 28, 2011
Monday 8/29/11
WOD
1.Strength: Deadlift 5x5
2.For Time:
21-15-9 reps of:
Box Jumps (24"/20")
Pullups
* Be sure to grab a new schedule* Our "Basics" Classes have begun. I have added 2 -4:30pm classes for the week. Monday and Wednesday's are for "Basics" , Tuesdays and Thursdays are for elite classes. I will discuss the details of these 2 different types of classes with you.
* We have made the 6 month mark in our new box. It is exciting to see where you all started and where you are now in 6 short months. I can't wait to see how far you will progress in the next 6 months! Keep hitting those WOD's. Thank you for being a part of our CrossFit community. I appreciate you!
1.Strength: Deadlift 5x5
2.For Time:
21-15-9 reps of:
Box Jumps (24"/20")
Pullups
* Be sure to grab a new schedule* Our "Basics" Classes have begun. I have added 2 -4:30pm classes for the week. Monday and Wednesday's are for "Basics" , Tuesdays and Thursdays are for elite classes. I will discuss the details of these 2 different types of classes with you.
* We have made the 6 month mark in our new box. It is exciting to see where you all started and where you are now in 6 short months. I can't wait to see how far you will progress in the next 6 months! Keep hitting those WOD's. Thank you for being a part of our CrossFit community. I appreciate you!
Thursday, August 25, 2011
Friday 8/26/11
WOD
For time:
21-15-9 reps of:
Pull-ups
Shoulder to Overhead (95/65)
Sit to Stand
______________
30 K2E (no time)
For time:
21-15-9 reps of:
Pull-ups
Shoulder to Overhead (95/65)
Sit to Stand
______________
30 K2E (no time)
Wednesday, August 24, 2011
Thursday 8/25/11
WOD
"Fight Gone Bad"
one minute in each station with one minute of rest -3x
Wall ball: 20/14 pound ball, 10 ft. target (reps)
Sump DLHP (75/55)
Box Jumps: 20"
Push press: (75/55)
Row: calories
*competitors try your best to be there. I have info. for you guys.*
Lots of fun tomorrow!
Can't wait!
"Fight Gone Bad"
one minute in each station with one minute of rest -3x
Wall ball: 20/14 pound ball, 10 ft. target (reps)
Sump DLHP (75/55)
Box Jumps: 20"
Push press: (75/55)
Row: calories
*competitors try your best to be there. I have info. for you guys.*
Lots of fun tomorrow!
Can't wait!
Tuesday, August 23, 2011
Wednesday 8/24/11
WOD
4 Rounds for time:
400 meter run
50 Air Squats
* Thursday will be Fight Gone Bad * Whoop Whoop!
4 Rounds for time:
400 meter run
50 Air Squats
* Thursday will be Fight Gone Bad * Whoop Whoop!
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