Crossfit Total
1 rep max weight of the following
Push Press
Deadlift
Back Squat
100 squats every time you break them up 15 grasshopers.
Welcome Andrea.
http://stronglifts.com/how-to-deadlift-with-proper-technique/
Tuesday, November 8, 2011
Wednesday November 9
Warm up
Crossfit Total
1 rep max weight of the following
Push Press
Deadlift
Back Squat
100 squats every time you break them up 15 grasshopers.
Bonus
Welcome Andrea.
http://stronglifts.com/how-to-deadlift-with-proper-technique/
Crossfit Total
1 rep max weight of the following
Push Press
Deadlift
Back Squat
100 squats every time you break them up 15 grasshopers.
Welcome Andrea.
http://stronglifts.com/how-to-deadlift-with-proper-technique/
Monday, November 7, 2011
Tuesday November 8
Warm up
Push Jerks
2-2-2-2
21-18-15-12-9-6-3
kettle bell swings
situp ups with a 25# plate
Ball slams
Bonus
Gotta love the wall sits.
http://www.youtube.com/watch?v=1yHjnfABvhw&feature=player_embedded this is a fun video of jumproping by Buddy Lee.
Push Jerks
2-2-2-2
21-18-15-12-9-6-3
kettle bell swings
situp ups with a 25# plate
Ball slams
Gotta love the wall sits.
http://www.youtube.com/watch?v=1yHjnfABvhw&feature=player_embedded this is a fun video of jumproping by Buddy Lee.
Sunday, November 6, 2011
Monday November 7
Warm up
Deadlifts
3-3-3
WOD
3 Rounds for time
10 Handstand Push ups
17 Squat Snatch 75/45
11 Chest to bar Pullups
Bonus
So this week we want you to post recipes that are paleo or zone friendly. I hope every one is still trying to improve there eating every day. Do it for your self because you deserve it.
Friday 6:30 class is cancelled this week, but 8:30 is still on.
Keep bringing in those friends they get a week free to try it out.
Deadlifts
3-3-3
WOD
3 Rounds for time
10 Handstand Push ups
17 Squat Snatch 75/45
11 Chest to bar Pullups
Bonus
So this week we want you to post recipes that are paleo or zone friendly. I hope every one is still trying to improve there eating every day. Do it for your self because you deserve it.
Friday 6:30 class is cancelled this week, but 8:30 is still on.
Keep bringing in those friends they get a week free to try it out.
Friday, November 4, 2011
Saturday November 5
Warm up
WOD
"Fight gone bad" (sort of)
1 min at each station for 3 rounds, with a 1 min rest after each round.
Burpees
Situps
Push Presses
Row
Back Extensions.
Bonus
Great Job Val, Val has been coming for 3 weeks now and is doing amazing. We are so glad she is part of our crossfit family.
Thanks to Joy, Corey and Val for bringing in a friend. We will be holding our drawing on Monday. You can still bring in a friend for a week free.
We also want to welcome Andrea who signed up this week.
WOD
"Fight gone bad" (sort of)
1 min at each station for 3 rounds, with a 1 min rest after each round.
Burpees
Situps
Push Presses
Row
Back Extensions.
Great Job Val, Val has been coming for 3 weeks now and is doing amazing. We are so glad she is part of our crossfit family.
Thanks to Joy, Corey and Val for bringing in a friend. We will be holding our drawing on Monday. You can still bring in a friend for a week free.
We also want to welcome Andrea who signed up this week.
Thursday, November 3, 2011
Friday November 4
Warm up
Thrusters
3-3-3-3-3
WOD
10 rounds for time
5 Sumo deadlift high pulls
10 Kettle bell swings
Bonus
I know everyone has been really sore this week. Please make sure to spend the first 5 mins of class rolling out sore muscles.
Thrusters
3-3-3-3-3
WOD
10 rounds for time
5 Sumo deadlift high pulls
10 Kettle bell swings
Bonus
I know everyone has been really sore this week. Please make sure to spend the first 5 mins of class rolling out sore muscles.
Wednesday, November 2, 2011
Thursday November 3
Warm up
10 mins to get your front squat max 2 reps
WOD
10-9-8-7-6-5-4-3-2-1
Push ups
Hang Power Cleans 115/95
Box jumps.
Bonus
10 mins to get your front squat max 2 reps
WOD
10-9-8-7-6-5-4-3-2-1
Push ups
Hang Power Cleans 115/95
Box jumps.
Bonus
Tuesday, November 1, 2011
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