Friday may 25

Warm up Shoulder press 1-1-1-1-1 15 min Amrap 10 Turkish get ups ( alternating arms) 40 double unders. Check out our website Www.crossfitants.com

Thursday May 24

Warm up

Deadlifts
5-5-5-5-5
between each set do 10 ring or chair dips

Sprints
4 100 meter sprints with a 1 min rest between each set.
http://www.youtube.com/watch?v=pjBI9qxibTc

Wednesday May 23

Warm up

Overhead Squats
3-3-3-3

3 rounds for time

1 min of each of the following exercises

Boxjumps
Ball Cleans
Thrusters
Sit up/GHD's

1 min rest after each round


I wish this was me.  Notice the active shoulders You will be needed them today!!!!

Tuesday May 22

Warm up

Push Press
3-3-3-3

"Grace"
30 Clean and Jerks 135/95#

Rest 3 mins

200 meters of lunges


This will be the last week we use the blog so start using our website.  We love to see your comments so keep them coming.

Monday May, 21

Warm up

Back Squat
1-1-1-1

Helen
3 Rounds for time 400 meter run
21 Kettle bell swings
12 Pull ups

Shauna and Shar working on there sqaut therapy.

Friday May 18

Warm up + 400 meter run

Thrusters
2-2-2-2

2 Rounds for time
50 Wall balls (everytime you break do 10 Burpees)
50 Hang Power Cleans (everytime you break do 10 Jumping Pull ups)

Bonus

Thursday May 17

1 Round of warm up + Burgner Warm up

Push Jerk
3-3-3

10 min "Cindy" AMRAP
5 pull ups
10 Push ups
15 Squats

We are excited to have our website up and running.  We will be making the transition in the next week or so, and no longer using this blog.  Check our www. crossfitants.com.

Wednesday May 16

Warm up

Snatch
5-5-5-5-5-5

after every 2 sets run 200 meters backwards.

Tuesday May 15

Warm up

Front Squat
3-3-3-3-3

7 rounds
7- Squat Cleans
7- Push Press
7- over head Squats

Bonus

Monday May 14

Warm up

Deadlift
1-1-1-1-1-1-1

 

WOD
3 rounds for time:
20 1 arm snatch (alternating arms)
30 Double Unders
20 Wall Balls 20/14#
30 Double-Unders
20  lunges with a plate.
30 Double-Unders

Saturday may 12

No Saturday classes . Happy mothers day to all you amazing moms.

Friday May 11

Warm up

 Back Squats
5-5-5-5

20 Push Ups
25 Floor Wipers
30 Double Unders
20 Sumo Deadlift High Pulls
25 Squats
30 Kettle bell swings
20 Pull ups
25 Ball Cleans
30 Sit ups

Rest 1 min Repeat  25 min Cap.

Congrats to Meg Gillman for winner the challenge.  Our next 30 day challenge starts monday.  Its a performance challenge.  More info from your trainer.  The winner receives a gift from the trainers.
Welcome to Merrilee and Debbie our newest crossfit members

Thrusday May 10

Warm up + Squat Therapy

Overhead Squats
5-5-5-5
between each set do 1 wall climb/ or a handstand hold.

Shoulder Press
1-1-1-1

5 mins of Double Under Practice.

Wednesday May 9

Warm up + Squat Therapy

Squat Clean
1-1-1-1-1

20 Min AMRAP
400 meter run
10 knees to elbow
10 box jumps
10 hang power cleans

Tuesday May 8

Warm up + Squat Therapy.

Push Press
5-5-5

As many reps as possible in.
2 mins of squats
2 mins of back extensions
2 mins of mountain climbers
2 mins of lunges

2 min rest and repeat.

bonus

Squat Therapy:http://www.youtube.com/watch?v=05P--10om1o.

We will have the results of the winner of the nutrition challenge on Friday.  The next challenge to be announced.

Monday May 7

Warm up

Thrusters
3-3-3-3-3

"Diane"
21-15-9 reps of:
Deadlift (225, 155)
Handstand push-ups

Skill- Sqaut Therapy.

We will be perfecting the squat this week.  Please watch the following video.http://www.youtube.com/watch?v=S4FveztT964

Friday May 4

Warm up


Snatch
3-3-3-3-3

Rocking Chair
21-18-15-12-9-6-3
Kettle bell swings
Sit ups with weight
Ball Slams

Bonus

Thursday may 3

Warm up Deadlifts 5-5-5-5-5 15 min Amrap 10 ring or box dips 15 push press 20 wall balls Bonus

Tuesday May 2

Warm up

Clean and Jerk
3-3-3-3-3

Row 2000 meters or run 1 mile.