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WOD

12
Apr

Thursday 120412

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Welcome Will and Blake to CrossFit Kids!

Strength:
Split jerk
1-1-1-1-1-1-1

WOD:
21-18-15-12-9-6-3
Sumo deadlift high pull
Push jerk

Men’s weight: 75
Women’s weight: 53

[youtube]http://www.youtube.com/watch?v=v-0gEGAfMig[/youtube]

10
Apr

Tuesday 120410

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For an effective front squat, the bar must rest on the shoulders. We call this the front rack. Keeping a tight grip on the bar limits this ability. Loosen your grip on the bar and let it roll onto your fingertips. Then push your elbows high and try to keep the upper arm parallel to the floor.

Strength:
Front squat
1 rep max

WOD
As many rounds as possible in 7 min
5 front squats
5 push jerks
35 double unders

Men’s weight: 165lb
Women’s weight: 115lb

9
Apr

Monday 120409

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Take 15 minutes to work up to a heavy hang squat snatch.

For time:
1000m run
30 handstand pushups
1000m row

7
Apr

Saturday 120407

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Well that sure was a blast…

There WILL be a 10am advanced workout on Saturday. There will also be a class at 11 for all levels and a free workout at 12:30.

6
Apr

Friday 120406

HAPPY BIRTHDAY ASHLEY!!

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

“Pistol” is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Schedule note: the CrossFit kids class this Sunday at 10am will be cancelled