WOD:
Tabata Wouldn't you Know it
HSPU
Ring Rows
L-Sit
Double Unders
This Looks Fun!
Saturday, June 1, 2013
Friday, May 31, 2013
Wednesday, May 29, 2013
Thursday May 30
Strength:
Hand Stand Walking
5 min LSit
WOD:
3 Rounds
5 Squat Snatch
20 Double Unders
10 Burpees
Wednesday May 29
Strength:
5 Rounds of Deadlift
5 Light
5 Medium
5 Heavy
WOD:
5 Rounds
10 HSPU
10 Pistols
5 Rounds of Deadlift
5 Light
5 Medium
5 Heavy
WOD:
5 Rounds
10 HSPU
10 Pistols
Monday, May 27, 2013
Saturday, May 25, 2013
Tuesday May 28
Warm Up:
500 m Run
Write 3 New Standards Short Term
2 Long Term
5 Reasons for each
Where are you in that area/rituals
Where you must be/rituals
WOD:
CF TOTAL
3 attempts at
1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift
500 m Run
Write 3 New Standards Short Term
2 Long Term
5 Reasons for each
Where are you in that area/rituals
Where you must be/rituals
WOD:
CF TOTAL
3 attempts at
1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift
Thursday, May 23, 2013
Friday May 24
Strength:
Push Ups to a special song!
WOD:
EMOTM - until 50 Squat Snatch are completed
2 Burpees
AMRAP of Squat Snatch (115/75)
Thursday May 23
Our team is getting strong! Lots of difficult movements yesterday and you are all getting close to RXing all of them ! Lariza and Hedi did all their Deadlifts with 155lbs as well! Great work you two!
Brett
Strength:
10 Rope Climbs
10 Slosh Pipe Leans
WOD:
16 min AMARAP
20 Double Unders
10 Toes to Bar
20 Kettle Bell Swings (70/53)
Tuesday, May 21, 2013
Wednesday May 22
Strength:
Deadlift
30 In a Row
(225/155)
3 x max L Sit
WOD:
5 Rounds for Time
2 Muscle Ups
4 HSPU
6 Over head Squats (135/95)
Deadlift
30 In a Row
(225/155)
3 x max L Sit
WOD:
5 Rounds for Time
2 Muscle Ups
4 HSPU
6 Over head Squats (135/95)
Tuesday May 21
Strength:
3 Rounds of Bench Press
5 Light
5 Medium
5 Heavy
WOD:
Every Minute on the Minute 12 min
2 Thrusters (135/95)
5 Strict Pull Ups
3 Rounds of Bench Press
5 Light
5 Medium
5 Heavy
WOD:
Every Minute on the Minute 12 min
2 Thrusters (135/95)
5 Strict Pull Ups
Sunday, May 19, 2013
Monday May 20 PR Day
Strength:
Max Plank Hold
WOD:
Kelly
5 Rounds of
30 Wall Ball
30 Box Jump
400 m Run / 500 m Row
Friday, May 17, 2013
Friday May 17
Just made a huge commitment that will be saving a life, a relationship and bettering the world. There is a lot I need to sacrifice though. Here we go!
Strength:
Death By HSPU
WOD:
For Time
100 Overhead Pistols
150 Push Ups
Strength:
Death By HSPU
WOD:
For Time
100 Overhead Pistols
150 Push Ups
Thursday, May 16, 2013
Thursday May 16
Strength:
5 Rounds of
5 Light Front Squat(60%)
5 Medium Front Squat (70%)
WOD:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
(CrossFit.com WOD)
5 Rounds of
5 Light Front Squat(60%)
5 Medium Front Squat (70%)
WOD:
Weighted dip 3-2-2-2-1-1-1-1-1 reps
(CrossFit.com WOD)
Tuesday, May 14, 2013
Wednesday May 15
CFG,
In celebration of our warriors and so we can understand their pain. We will perform all of the competitor WODs that our team will be rocking this weekend in Denver.
Even the warm up is one of their workouts!
So excited team!
Also - Reminder - 5:30 Yoga and 6:30 CrossFit on Friday and 8:00 AM CrossFit n Saturday will not have an instructor, on account that I will be coaching and cheering on our competition team in Denver this weekend.
If you and a group of your CrossFit Friends would like to come and do the WOD or some YOGA anyway feel free to use the facility and to lock up and turn the lights off afterward.
Post score to comments on the website!
Brett Lark
Warm Up:
2 min of as many meter row as possible
Skill:
4 min max rep wall ball
3 min max rep kettle bell swings
2 min max rep knees to elbow
1 min max rep pull ups
WOD
8 min to get as far as possible
3 - 6 - 9 - 12 - 15 - 18 - ect
Burpees
Push Press
In celebration of our warriors and so we can understand their pain. We will perform all of the competitor WODs that our team will be rocking this weekend in Denver.
Even the warm up is one of their workouts!
So excited team!
Also - Reminder - 5:30 Yoga and 6:30 CrossFit on Friday and 8:00 AM CrossFit n Saturday will not have an instructor, on account that I will be coaching and cheering on our competition team in Denver this weekend.
If you and a group of your CrossFit Friends would like to come and do the WOD or some YOGA anyway feel free to use the facility and to lock up and turn the lights off afterward.
Post score to comments on the website!
Brett Lark
Warm Up:
2 min of as many meter row as possible
Skill:
4 min max rep wall ball
3 min max rep kettle bell swings
2 min max rep knees to elbow
1 min max rep pull ups
WOD
8 min to get as far as possible
3 - 6 - 9 - 12 - 15 - 18 - ect
Burpees
Push Press
Monday, May 13, 2013
Tuesday May 14
Strength:
Cycle #1 (strength) 3RNFT
5 Clean (75%)
10 RDL (75%)
Cycle #2 (Stamina) 5 RNFT
5 Snatch Balance
5-10 HSPU
3 Behind neck wide grip pull-up
WOD:
3 Rounds
2 Rope Climbs
30 Wall Ball
Cycle #1 (strength) 3RNFT
5 Clean (75%)
10 RDL (75%)
Cycle #2 (Stamina) 5 RNFT
5 Snatch Balance
5-10 HSPU
3 Behind neck wide grip pull-up
WOD:
3 Rounds
2 Rope Climbs
30 Wall Ball
Sunday, May 12, 2013
Monday May 13
This is going to be a great day! We have a lot that is new and different .try to come so that you are updates on all the new techniques!
Brett
Strength:
Cycle #1 (5RNFT)
5 Floor Press
12 Supine Raise
8 Strict Pull-ups
Cycle #2 (3RNFT)
10 Box Squat (~60%)
30sec Squat Hold
15 Wide leg T2B
MEGAN
21- 15- 9
Burpees
KB Swing (32/24kg)
Double Unders
Brett
Strength:
Cycle #1 (5RNFT)
5 Floor Press
12 Supine Raise
8 Strict Pull-ups
Cycle #2 (3RNFT)
10 Box Squat (~60%)
30sec Squat Hold
15 Wide leg T2B
MEGAN
21- 15- 9
Burpees
KB Swing (32/24kg)
Double Unders
Friday, May 10, 2013
Friday May 9
Looking for PJ, Nami, Tiffany, Ryan Echer, Lynne, Jorge tomorrow. :-)
Strength:
5 min total L Sit
WOD:
200 Jump Rope
In that Amount of time perform an AMRAP of
10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)
Strength:
5 min total L Sit
WOD:
200 Jump Rope
In that Amount of time perform an AMRAP of
10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)
Thursday, May 9, 2013
Thursday May 9
We trashed you legs yesterday so giving them a fair rest today.
Check toward the middle of the day for a great update!
Strength:
100 Toes to Bar
WOD:
16 min AMRAP
4 HSPU
8 Burpee Pull Ups
12 Dumbbell Weighted Lunges
Wednesday, May 8, 2013
Wednesday May 8
Strength:
100 Pistols
WOD:
EMOTM
ODD: 3 Squat Clean Thrusterx
EVEN: 1 Length Bear Crawl
100 Pistols
WOD:
EMOTM
ODD: 3 Squat Clean Thrusterx
EVEN: 1 Length Bear Crawl
Monday, May 6, 2013
Tuesday May 7
We are needing to get a little more strict on our parking policy. to help with this all the trainers will park in the overflow lot. to help us please only park in front of our bay door or our office space. If there is no more parking please park next to the ditch in front of the Thrift Store.
Thank you,
Brett Lark
Strength:
Shoulder Press:
10 - 10 - 5 - 7 - 7
WOD:
10 Rope Climb
20 Box Jumps
30 Wall Ball
40 Double Unders
500 Row
40 Double Unders
30 Wall Ball
20 Box Jumps
10 Rope Climb
Thank you,
Brett Lark
Strength:
Shoulder Press:
10 - 10 - 5 - 7 - 7
WOD:
10 Rope Climb
20 Box Jumps
30 Wall Ball
40 Double Unders
500 Row
40 Double Unders
30 Wall Ball
20 Box Jumps
10 Rope Climb
Subscribe to:
Posts (Atom)