Thursday 9.3.15

Posted on 02. Sep, 2015 by in WOD2

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As many rounds and reps as possible in 12 minutes of:

6 Toes to Bar
10 Push Ups
14 Stationary Lunges (7 each)

1) Bench Press 10-8-6-4-2

Compare and add load to HERE

2) 50 Strict Bar Dips not for time

What If Your Elbows Won’t Straighten Out?

“Good habits are just as addictive as bad habits, but much more rewarding in the end.”

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Wednesday 9.2.15

Posted on 01. Sep, 2015 by in WOD2

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For time:

200 M Run
3 Deadlifts (275/185)
6 Chest to Bar Pull Ups
12 Burpees
24 KB Swings (53/35)
48 Double Unders
600 M Plate Carry (45/25)

This workout is performed waterfall style. You perform the 1st exercise, then the 1st and 2nd, then the 1st, 2nd, and 3rd, then 1st, 2nd, 3rd, and 4th and so forth ending with the 600 M Plate Carry (45/25) for time.

-CrossFit Kids will resume Wednesday, September 2nd. The class times will be swap going into the fall with the ages 9-12 meeting at 4:30pm and ages 4-8 meeting at 5:30pm.

-Labor Day Schedule-9:00am class only

“Individual commitment to a group effort—that is what makes a team work, a company work, a society work, a civilization work.”~Vince Lombardi

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Tuesday 9.1.15

Posted on 31. Aug, 2015 by in WOD2

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For time:

30 Power Clean and Jerks (225/155)

1) 4 rounds not for time of:

8-12 Seated DB Shoulder Press
12 Evil Wheels
1 set of Banded Delt Complex (12 reps each)

10 Types Of People You Can Find In a Crossfit Gym

“A truly rich man is one whose children run into his arms when his hands are empty.

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Monday 8.31.15

Posted on 30. Aug, 2015 by in WOD2

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“Kelly”

5 rounds for time of:

400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Compare to 11.25.14

-CrossFit Kids will resume Wednesday, September 2nd.  The class times will be swap going into the fall with the ages 9-12 meeting at 4:30pm and ages 4-8 meeting at 5:30pm.

-Labor Day Schedule-9:00am class only

“Everybody ought to do at least two things each day that he hates to do, just for practice.”~William James

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Sunday 8.30.15

Posted on 30. Aug, 2015 by in WOD2

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Rest Day

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Saturday 8.29.15

Posted on 28. Aug, 2015 by in WOD2

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3 rounds for time of:

600 M Run (1 lap around complex)
15 Deadlifts (185/125)
15 Handstand Push Ups

1) Every minute on the minute for 10 minutes:

Even minutes-“Goat 1″
Odd minutes-“Goat 2″

There Is No Hiding In the World of CrossFit-CrossFit Invictus

“May you find the balance of life, time for work but also time for play.  Too much of one thing ends up creating stress that no one needs in their life.”~Catherine Pulsifer

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Friday 8.28.15

Posted on 27. Aug, 2015 by in WOD2

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Teams of 2 complete as many rounds and reps as possible in 4 minutes each alternating between each partner of:

Power Snatches (135/95)
Toes to Bar
Hand Walk 40 feet (switch every 40 feet)
100 M Run (relay style)

Rest 1 minute between movements.

1) Teams of 2 complete as a team:

100 Partner Sit Ups

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

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Thursday 8.27.15

Posted on 26. Aug, 2015 by in WOD2

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For time:

Run 1 Mile (MHS loop)
75 Push Ups (deload)
Run 1 Mile (MHS loop)

1) Bench Press 5-10-5-10-5

CrossFit Athlete, 77, Finds Fitness and  Family CBS News-Video

He must increase, but I must decrease.~John 3:30

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Wednesday 8.26.15

Posted on 25. Aug, 2015 by in WOD2

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2 rounds of:

As many rounds and reps as possible in 6 minutes of:

3 Bar Muscle Ups
5 Burpees
7 Russian KB Swings (70/53)

Rest 3 minutes between rounds

1) Sumo Deadlift 4 x 5

“It is all about effort, not performance.”

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Tuesday 8.25.15

Posted on 24. Aug, 2015 by in WOD2

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As many rounds and reps as possible in 8 minutes of:

5 Power Cleans (185/125)
5 Front Squats (185/125)
30 Double Unders

1) 2 rounds of:

5 minutes to complete:

1-2-3-4-5 Back Squats @ 80% of a heavy single

Compare loads to HERE

CrossFit Kids will resume Wednesday, September 2nd. The class times will be swap going into the fall with the ages 8-11 meeting at 4:30pm and ages 4-7 meeting at 5:30pm.

“Work in silence, let your success be your noise.”

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