Workout of the Day
“Angie”
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats
WODs
CrossFit Basics
World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat....
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2/22/2012
Workout of the Day
CrossFit Total
Back squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep
You get 3 attempts at each 1 rep max lift.
Add your best successful attempt of each for your score.
2/21/2012
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Post total time.
Monday 2/20/2012
Description:
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
Post total time.
Register for the CrossFit Games Open
Don’t wait. Register NOW for the CrossFit Open
We will be offering special times to come in and submit your workouts throughout the CrossFit Open. Stay tuned for exact dates and times!!!
Friday 2/17/2012
The Aftermath
“Erin”
5 Rounds for time:
15 Dumbbell Split Cleans
21 Pullups
Tuesday 2/14/2012
Five rounds for time of:
Run 800 meters
9 Muscle-up
Outside Forecast: Sunshine and clouds mixed. High around 35F. Winds SSE at 5 to 10 mph. (From Weather.com)
In the gym: Hellish. (From Coach)
Monday 2/13/2012
Rob G steps up to the bar again
WODs for Monday 2/13/2012
WOD 1:
Front Squat 3-3-3-3-3
WOD 2:
3 Rounds for Time
Run 600m
Squat Clean Thruster 95#/65#
