• 4, Jan. 2013

    4, Jan. 2013

    SKILL/ STRENGTH:  Toes 2 Bar and Knees 2 Elbow

    WOD:  20 Min. AMRAP

    5 Power Cleans (145/105)

    10 Toes 2 Bar

    15 Wall Ball (20/10)

     

  • 3, Jan. 2013

    3, Jan. 2013

    SKILL/ STRENGTH:  Shoulder Press 3x3 (70%, 80%, 90% of max)

    WOD: 3 Rounds For Time

    10 American KB Swings (53/35)

    15 Push Ups

    20 Squats

    10 Shoulder Press (75/55)

    15 Pull Ups

    20 Sit Ups

  • 2, Jan. 2013

    2, Jan. 2013

    SKILL/ STRENGTH:  Find 1 Rep Max. On Front Squat

    WOD: "Helen"

    3 Rounds For Time

    400m Run

    21 KB Swings (53/ 35)

    12 Pull Ups

  • 29, Dec. 2012

    29, Dec. 2012

    SKILL/ STRENGTH: Two partners chug one gallon of chocolate milk as fast as possible, then immediately proceed to WOD

    WOD: Partner WOD Fight Gone Bad Style

    Box Jumps ( 24/20)

    Push Press (75/45)

    Wall Ball (20/14)

    SDLHP (75/45)

    GHD Sit Ups

    4 rounds total. One teammate starts the round and completes all five stations, while the other teammate continuously jump ropes, or does sit ups. 

    Final score is the total number of reps for both partners after 4 rounds. 

  • 28, Dec. 2012

    28, Dec. 2012

    SKILL / STRENGTH:  Turkish Get Ups - work on form, then do 10 per arm at challenging weight. 

    WOD:  "Angie"

    100 Pull Ups

    100 Push Ups

    100 Sit Ups

    100 Squats

     

  • 27, Dec. 2012

    27, Dec. 2012

    SKILL / STRENGTH:  Deadlift, 80% 1 rep max, 6x2

    WOD:  4 Rounds For Time

    15 back squats (155/105)

    20 weighted sit ups (25/10)

    15 box jumps (24/20)

    20 hand release push ups

     

  • Wednesday

    Wednesday

    A little late posting this so we'll make it easy...just kidding:

     

    For time

    100 BURPEES 

  • Christmas

    Christmas

     

    "J.T."

     

    21-15-9 reps of:

    Handstand push-ups

    Ring dips (at home use a chair/bench for hands and put your feet up)

    Push-ups

     

    Post time to comments.

    Compare to 110407.

     

  • Christmas Eve

    Christmas Eve

    Christmas Eve 

    3 Rounds For Time:

    800 meter run

    50 situps (roll up a towel or sweatshirt and put it in the small of your back like an Abmat).

  • 21, Dec. 2012

    21, Dec. 2012

    SKILL / STRENGTH:  Push Press 3 x 3 @ 70%, 80% and 90% of 1 rep. Max

    WOD:  3 Rounds For Time

    200m Run

    7 Push Press ( 135 / 95 )

    14 Ring Rows ( or bent over rows with bar )

  • 20, Dec. 2012

    20, Dec. 2012

    SKILL / STRENGTH:  Deadlift 6 x 3 @ 80% of 1 rep. Max

    WOD:  3 Rounds For Time

    15 Hang Cleans ( 135/ 95 )

    15 Burpees

  • 19, Dec. 2012

    19, Dec. 2012

    SKILL / STRENGTH:  Mobility- Pick an area your sore or stiff in and stretch it out!

    WOD:  "Tabata This"

    8 Rounds of Each Movement, 20 seconds of work, 10 seconds of rest and 1 minute rest between movements, or no rest if you're a BA!

    Row, Squats, Pull Ups, Push Ups, Sit Ups

  • 18, Dec. 2012

    18, Dec. 2012

    SKILL/ STRENGTH:  Pistols For Skill then do about 30.

    WOKaren"Karen"

                      150 Wall Ball ( 20 / 14 )

     

    CrossFit Mountain

    Warm-Up:

    3 Rds. 10-12-15

    - Single Leg Ball Pass (20/10)

    - GHD Back Ext. 

    - 90 degree Wall Sit (30 sec)

    - Planks 1 min.

    - Banded Crossovers

    - Sampson Stretch

    Lift:

    - Front Squat 80% 1 rep. max. 6 x 3

    - Back Squat Super Slow 6 reps for a total of 2 min. (10 sec down / 10 sec up) (45+/35+)

    WOD:

    3 Rds. For Time

    - 12 Box Drops (24", 53/ 20", 35)

    - 20 Lateral Single Leg Jump (mark target points to jump to)

    - 8 Triple Box Jumps (24"/20")

    - 20 Lateral Two Leg Jump (use same target points)

     

     

     

  • 17, Dec. 2012

    17, Dec. 2012

    SKILL / STRENGTH: 1 rep. Max strict press

    WOD: 12 Minute AMRAP

    15 Deadlift ( 155 / 100 )

    15 Deficit Push Ups (hands on plates)

    15 Box Jumps (24/20)

     

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