Shoulder Press
3-3-2-2-1-1
WOD
7 min AMRAP
5 Pullups
10 Wallballs
Rest 2 mins
7 min AMRAP
5 Deadlifts 225/165
10 Lunges
Ericks 405# Deadlift.
Don't forget to weigh in today.
Monday, October 31, 2011
Tuesday November 1
Warm up
Shoulder Press
3-3-2-2-1-1
WOD
7 min AMRAP
5 Pullups
10 Wallballs
Rest 2 mins
7 min AMRAP
5 Deadlifts 225/165
10 Lunges
Bonus
Ericks 405# Deadlift.
Don't forget to weigh in today.
Shoulder Press
3-3-2-2-1-1
WOD
7 min AMRAP
5 Pullups
10 Wallballs
Rest 2 mins
7 min AMRAP
5 Deadlifts 225/165
10 Lunges
Ericks 405# Deadlift.
Don't forget to weigh in today.
Sunday, October 30, 2011
Monday October 31
Happy Halloween
WOD "Broom Stick Mile"
This workout is to be performed with a bar or pvc pipe
25 Back Squats
25 Front Squats
25 Overhead Squats
run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerks
run 400 meters
50 Hang Squat Cleans
run 400 meters
50 Hang Power Snatch
run 400 meters
HAPPY HALLOWEEN!!!
.
A few notes: Our 7 am class starts today, November weigh ins are this week and Tonights classes are cancelled due to Trick or Treating.
WOD "Broom Stick Mile"
This workout is to be performed with a bar or pvc pipe
25 Back Squats
25 Front Squats
25 Overhead Squats
run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerks
run 400 meters
50 Hang Squat Cleans
run 400 meters
50 Hang Power Snatch
run 400 meters
HAPPY HALLOWEEN!!!
.
A few notes: Our 7 am class starts today, November weigh ins are this week and Tonights classes are cancelled due to Trick or Treating.
Thursday, October 27, 2011
Friday October 28
Warm up
overhead squats
2-2-2-2-2
WOD
5 Rounds for time
7 Squat Cleans 155#
14 Kettle bell swings
Bonus
overhead squats
2-2-2-2-2
WOD
5 Rounds for time
7 Squat Cleans 155#
14 Kettle bell swings
Bonus
Wednesday, October 26, 2011
Thursday October 27
Warm up
Deadlifts
10 mins to get your 3 rep max.
2 mins of lunges
Push press
10 mins to get your 3 rep max
2 mins of burpees.
Bonus
ttp://journal.crossfit.com/2011/07/why-use-a-training-log.tpl
Deadlifts
10 mins to get your 3 rep max.
2 mins of lunges
Push press
10 mins to get your 3 rep max
2 mins of burpees.
Bonus
ttp://journal.crossfit.com/2011/07/why-use-a-training-log.tpl
Tuesday, October 25, 2011
Wednesday October 26
Warm up
Back Squats
3-3-3-2-2-1
WOD
3 rounds for time.
40 double unders
30 situps
20 med ball cleans
10 Hand stand push ups
Bonus
http://www.diet-blog.com/08/six_reasons_to_keep_a_food_diary.php
Back Squats
3-3-3-2-2-1
WOD
3 rounds for time.
40 double unders
30 situps
20 med ball cleans
10 Hand stand push ups
Bonus
http://www.diet-blog.com/08/six_reasons_to_keep_a_food_diary.php
Monday, October 24, 2011
Tuesday October 25
Warm up
With a continuous running clock for 10 mins
add one clean and jerk each minute so 1 the
first minute 2 the second and so on.
WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats
Bonus
I want to challenge everyone to post today. Post your breakfast, lunch ,dinner and any snacking. Dont leave anything out. I want everyone to really stick with it this week, so this way you will be accountable.
Sorry no pictures this week my computer is having problems.
With a continuous running clock for 10 mins
add one clean and jerk each minute so 1 the
first minute 2 the second and so on.
WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats
Bonus
I want to challenge everyone to post today. Post your breakfast, lunch ,dinner and any snacking. Dont leave anything out. I want everyone to really stick with it this week, so this way you will be accountable.
Sorry no pictures this week my computer is having problems.
Sunday, October 23, 2011
Monday October 24
Warm up
10 mins to get max weight of Front Squats 1 rep.
WOD
4 rounds
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls.
Bonus
http://www.marksdailyapple.com/definitive-guide-grains/
Thanks to those who brought friends this week, we are extending the drawing one more week so bring in those friends. They will recieve a week free.
Remember we have our monthly weigh in coming in November so try to stay on track this week.
10 mins to get max weight of Front Squats 1 rep.
WOD
4 rounds
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls.
Bonus
http://www.marksdailyapple.com/definitive-guide-grains/
Thanks to those who brought friends this week, we are extending the drawing one more week so bring in those friends. They will recieve a week free.
Remember we have our monthly weigh in coming in November so try to stay on track this week.
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