Monday, April 30, 2012
Tuesday may 1
Warm up +run 400 meters
Shoulder press
1-1-1-1-1
3 rounds for time
21 pull ups
12 front squats 135/95
Bonus
No Saturday classes for the next few weeks because of soccer.
Sunday, April 29, 2012
Monday April 30
Warm up
Back Squats
3-3-3-2-2-1-1
"Annie"
50-40-30-20-10
Double Unders
Sit ups
Bonus:
Back Squats
3-3-3-2-2-1-1
"Annie"
50-40-30-20-10
Double Unders
Sit ups
Bonus:
Thursday, April 26, 2012
Friday April 27
Warm up
Over head Squat
3-3-3-3
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Bonus:
Remember Saturday at the track. Would you reply if you are coming I want to make sure there is interest.
Over head Squat
3-3-3-3
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Bonus:
Remember Saturday at the track. Would you reply if you are coming I want to make sure there is interest.
Wednesday, April 25, 2012
Thursday April 26
Warm up
Deadlifts
1-1-1-1-1-1-1
After each Deadlifts do 10 burpees.
Push press
1-1-1-1-1-1-1
Bonus
Tuesday, April 24, 2012
Wednesday April 25
Warm up
Front squat
3-3-2-2-1-1
12 min Amrap
10 hang power cleans
25 lunges
15 Kettlebell swings
Bonus
Monday, April 23, 2012
Tuesday April 24
Warm up and Roll out
Do 2 Clean and Jerks every minute for 10 mins.
5 Rounds for time
40 Double Unders
30 Sit ups or GHD's
20 Hand Release Push ups.
Skill Pull up Swing
Bonus:
Mobility Stretch: Hamstrings on the box and Plane Crash Victim Stretch
Welcome to Heather she is the newest member of our Crossfit family.
We will be having our Saturday class at the PG track At 9:00. The work out will be 4 Rounds for time Run 400 meters, 25 Squats. Bring your families we love to include our kids in crossfit.
We will also be hosting a BBQ in May for families.
Do 2 Clean and Jerks every minute for 10 mins.
5 Rounds for time
40 Double Unders
30 Sit ups or GHD's
20 Hand Release Push ups.
Skill Pull up Swing
Bonus:
Mobility Stretch: Hamstrings on the box and Plane Crash Victim Stretch
Welcome to Heather she is the newest member of our Crossfit family.
We will be having our Saturday class at the PG track At 9:00. The work out will be 4 Rounds for time Run 400 meters, 25 Squats. Bring your families we love to include our kids in crossfit.
We will also be hosting a BBQ in May for families.
Sunday, April 22, 2012
Monday April 23
Warm up
Snatch
2-2-2-2
3 rounds for time
25 straight leg deadlift
25 wall balls
Run 200 meters
Skill- Pull ups, We have had alot of interest in getting pull ups, so this week we will be working on the swing. If you have your pull up we will work on butterfly's.
Bonus
A few changes to Schedule. 7 am class will only be held on Tuesday's and Friday's.
Wednesday 6 am is now a scheduled rest day, and Thursday there is no longer a 7:30 pm class.
If there is a class time that works really well with your schedule, let a trainer know and we will work with you.
Snatch
2-2-2-2
3 rounds for time
25 straight leg deadlift
25 wall balls
Run 200 meters
Skill- Pull ups, We have had alot of interest in getting pull ups, so this week we will be working on the swing. If you have your pull up we will work on butterfly's.
Bonus
A few changes to Schedule. 7 am class will only be held on Tuesday's and Friday's.
Wednesday 6 am is now a scheduled rest day, and Thursday there is no longer a 7:30 pm class.
If there is a class time that works really well with your schedule, let a trainer know and we will work with you.
Thursday, April 19, 2012
Friday april 20
Warm up
Hang power cleans
3-3-3-3
Run 800 meters
10-9-8-7-6-5-4-3-2-1
Power snatch
1-2-3-4-5-6-7-8-9-10
Box jumps
Run 800 meter
Bonus
Hang power cleans
3-3-3-3
Run 800 meters
10-9-8-7-6-5-4-3-2-1
Power snatch
1-2-3-4-5-6-7-8-9-10
Box jumps
Run 800 meter
Bonus
Wednesday, April 18, 2012
Thursday April 19
Warm up
Back squat
1-1-1-1
Fran
21-15-9
Thrusters 95/65
Pull ups.
I am making an order for jump ropes. If you like one they are $10. Sign up on the whiteboard and I will order you one.
Back squat
1-1-1-1
Fran
21-15-9
Thrusters 95/65
Pull ups.
I am making an order for jump ropes. If you like one they are $10. Sign up on the whiteboard and I will order you one.
Tuesday, April 17, 2012
Monday, April 16, 2012
Tuesday April 17
Warm up
Squat Clean to Thruster
1-1-1-1-1
8 min AMRAP
8 Push Jerks
8 knees to elbows
Rest 2 mins
8 min AMRAP
8 Front Squats
8 Burpess
Bonus
Squat Clean to Thruster
1-1-1-1-1
8 min AMRAP
8 Push Jerks
8 knees to elbows
Rest 2 mins
8 min AMRAP
8 Front Squats
8 Burpess
Bonus
Sunday, April 15, 2012
Monday April 16
Warm up
Shoulder Press
3-3-2-2-1-1
4 Rounds for time
40 Jumping Pull ups
20 Sumo Dead lift High Pulls
Run 200 meters
Bonus
Great Job on Posting.
The biggest improvement that needs to be made is snacking. You need a block from Protein, Carb and Fat for your snacks. If you must skip one of those it should be the carb, never the protein. Your doing great, keep it up.
Shoulder Press
3-3-2-2-1-1
4 Rounds for time
40 Jumping Pull ups
20 Sumo Dead lift High Pulls
Run 200 meters
Bonus
Great Job on Posting.
The biggest improvement that needs to be made is snacking. You need a block from Protein, Carb and Fat for your snacks. If you must skip one of those it should be the carb, never the protein. Your doing great, keep it up.
Wednesday, April 11, 2012
Thursday April 12
Warm up
30 clean and Jerks for time.
Row 1000 meters
Power Snatch
3-3-3-3-3
Bonus
Gym is closed Friday and Saturday.
30 clean and Jerks for time.
Row 1000 meters
Power Snatch
3-3-3-3-3
Bonus
Gym is closed Friday and Saturday.
Tuesday, April 10, 2012
Wednesday April 11
Warm up
Thrusters
2-2-2-2
2 rounds for time
1 min of box jumps
1 min of lunges
1 min of back extension
1 min of push presses.
Rest 1 min
Bonus
Gym is closed Friday. Have a great spring break.
Thrusters
2-2-2-2
2 rounds for time
1 min of box jumps
1 min of lunges
1 min of back extension
1 min of push presses.
Rest 1 min
Bonus
Gym is closed Friday. Have a great spring break.
Monday, April 9, 2012
Tuesday April 10
Warm up
Deadlift
1-1-1-1-1
NANCY
5 Rounds for time
400 meter run
15 Overhead squats 95/65#
Bonus
No teens class this week. And Friday classes are cancelled. I will post a workout that can be done at home. I hope everyone is having a great spring break.
Remember post your food journal on the blog to receive points. I will keep track and you need to keep track as well.
Deadlift
1-1-1-1-1
NANCY
5 Rounds for time
400 meter run
15 Overhead squats 95/65#
Bonus
No teens class this week. And Friday classes are cancelled. I will post a workout that can be done at home. I hope everyone is having a great spring break.
Sunday, April 8, 2012
Monday April 9
Warm up
Back Squats
2-2-2-2-2
15 min Amrap
10 Mountain Climbers
15 Kettlebell swings
20 1 arm snatch alternating arms.
Bonus:
Our Nutrition Challenge starts today. You need to sign your name on the board if you are participating and put 5 dollars in our jar.
You are commiting to doing 30 days on the Zone or Paleo.
Rules:
Post what you ate every day for 30 days. You get a point for every day you do the eating correctly.
You are docked 2 points when you cheat.
This is a Nutrition only not a weight loss challenge, but alot of you will lose some weight. Take a before and after picture of yourself so you can see the progress.
I promise you, you will see such improvement in your workouts and daily life if you stick to this eating plan.
Back Squats
2-2-2-2-2
15 min Amrap
10 Mountain Climbers
15 Kettlebell swings
20 1 arm snatch alternating arms.
Bonus:
Our Nutrition Challenge starts today. You need to sign your name on the board if you are participating and put 5 dollars in our jar.
You are commiting to doing 30 days on the Zone or Paleo.
Rules:
Post what you ate every day for 30 days. You get a point for every day you do the eating correctly.
You are docked 2 points when you cheat.
This is a Nutrition only not a weight loss challenge, but alot of you will lose some weight. Take a before and after picture of yourself so you can see the progress.
I promise you, you will see such improvement in your workouts and daily life if you stick to this eating plan.
Thursday, April 5, 2012
Friday April 6
Warm up
Over head Squats
3-3-3
10 min AMRAP
15 Boxjumps
10 Turkish get ups (Alternating arms).
Rest 2 mins.
Farmers Carry for 200 meters.
Bonus:
Over head Squats
3-3-3
10 min AMRAP
15 Boxjumps
10 Turkish get ups (Alternating arms).
Rest 2 mins.
Farmers Carry for 200 meters.
Bonus:
Wednesday, April 4, 2012
Thursday April 5
Warm up
Squat Cleans
1-1-1-1-1
5 Rounds for time
10 Pullups
20 push ups
30 sit ups
40 Squats
Bonus:
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf. More info on the Zone Diet.
Squat Cleans
1-1-1-1-1
5 Rounds for time
10 Pullups
20 push ups
30 sit ups
40 Squats
Bonus:
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf. More info on the Zone Diet.
Tuesday, April 3, 2012
Wednesday March 4
Warm up
Shoulder Press
1-1-1-1-1
100 ball toss sit ups
Push Press
3-3-3-3-3
3 mins of Burpees.
Bonus:
Shoulder Press
1-1-1-1-1
100 ball toss sit ups
Push Press
3-3-3-3-3
3 mins of Burpees.
Bonus:
Monday, April 2, 2012
Tuesday April 3
Warm up
Front Squats
3-3-3-3
WOD
3 Rounds for time
10 Deadlifts 245/185
50 Double Unders
Rest 2 mins
Run 200 meters Backwards rest 1 min and repeat
Bonus:
http://www.zonediet.com/portals/0/resources/food_block_guide.pdf This article will give you lists of foods and how many blocks they contain. I would print this up and make it your best friend for the next 30 days.
Front Squats
3-3-3-3
WOD
3 Rounds for time
10 Deadlifts 245/185
50 Double Unders
Rest 2 mins
Run 200 meters Backwards rest 1 min and repeat
Bonus:
http://www.zonediet.com/portals/0/resources/food_block_guide.pdf This article will give you lists of foods and how many blocks they contain. I would print this up and make it your best friend for the next 30 days.
Sunday, April 1, 2012
Monday April 2
Warm up
With a continuous running clock do.
1 squat clean and jerk the first minute 2 the second 3 the third and so on until you can't complete the round.
Then Five rounds for time of:15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball
Bonus:
Our Nutrition challenge has been post poned until after Easter. We really want every one to participate and we feel like letting you enjoy Easter will help everyone get on board.
More information on the Zone and Paleo Diets coming this week.
http://crossfitimpulse.com/the-zone-diet-explained-edited Please read and print if possible so you can be ready to get started on April 9th. This is a 30 day challenge and there is a 5 dollar buy in to participate.
With a continuous running clock do.
1 squat clean and jerk the first minute 2 the second 3 the third and so on until you can't complete the round.
Then Five rounds for time of:15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball
Bonus:
Our Nutrition challenge has been post poned until after Easter. We really want every one to participate and we feel like letting you enjoy Easter will help everyone get on board.
More information on the Zone and Paleo Diets coming this week.
http://crossfitimpulse.com/the-zone-diet-explained-edited Please read and print if possible so you can be ready to get started on April 9th. This is a 30 day challenge and there is a 5 dollar buy in to participate.
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