Friday August 16

AMRAP 20 min

10 Chest to Bar Push Ups

10 AB Roll Outs

10 Overhead Weighted Lunges (155/105)

Thursday August 15

I

Elizabeth

21 15 9

Cleans 

Ring Dips

Wednesday August 14

Stretch

WOD:

30 Double Unders

10 HSPU

25 Push Ups

30 Kettle Bell Swings

25 Push Ups

10 HSPU

30 Double Unders

Tuesday August 13

Warm Up:

20 HSPU

50 Pistols

Skill:

30 Hang Cleans at (225/155)

WOD:

3 Rounds

6 Lengths Sled Pulls

12 Squat Snatch (135/95)

Monday August 10

Strength:

Press 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

CINDY

This is one of CrossFit Center Pieces! A great benchmark to keep in check progress and feedback on how well training has paid off!

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Something Fun will be altered for those of you who are at a high level! You know who you are! :-)

Friday August 9

Warm Up:

30 Jumping Lunges

1 Length Dragon Crawl

Skill:

Mobility

WOD:

12 min AMRAP

250 m Row

20 light Kettle Bell Swings (53/35)

2 Lengths Bear Crawl

Finish 30 Ring Rows

Thursday August 8

Warm Up:

1 mile run

Skill:

3 Rounds

300 m Row

30 Wall Ball (30/20)

30 Toes to Bar

30 Box Jumps (30/24)

WOD:

7 min of Max Burpees

Brett's record is 111 beat it!

Wednesday August 7

Warm Up:

100 Pull Ups

Lariza / Jim / James and a few others wear weighted vest

Skill:

EMOTM: for 14 min

Even: 10 Weighted Push Ups

Odd: 10 Weighted Lunges (55/45)

WOD:

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Tuesday August 6

50 Partner Bench Sit Ups

100 Push Ups

Strength:

3 Rounds of Front Squat

7 Light

7 Medium

7 Heavy

WOD:

5 K Run

Monday August 4

WOD:

Cinco 1

3 Rounds

5 Deadlifts (405/315)

5 Weighted Pistols (53/35) Left

5 Weighted Pistols (53/35) Right

Then

80' Hand Stand Walk

Cinco 2

3 Rounds

5 Deficit Hand Stand Push Ups

5 Muscle Ups

Then

90' Weight Lunges (185/135)

Here is the video:  http://youtu.be/YyUeUXorP6A

Saturday August 3

WOD:

3 Rounds of 

20 Tire Flips

200 m Farmers Carry

20 Push Ups

Friday August 2

Skill:

Rope Climb

Thruster

WOD:

"Legless"

27 Thrusters

4 Legless RopeClimbs 

21 Thrusters

3 Legless RopeClimbs 

15 Thrusters

2 Legless RopeClimbs 

9 Thrusters

1 Legless RopeClimb

Thursday August 1st

Skill:

Pull Ups and Push Jerks

WOD:

"2007" from the 2007 and 2013 CrossFit Games

1000 m Row

Then

5 Rounds of 

25 Pull Ups

7 Push Jerks (135/95)

Video Here!!!

http://youtu.be/l8VaO4U8iPw

Be prepared to see a few more of these! :-)

Tuesday July 30

WOD:

Half a Marathon of Rowing Time Cap of 1:40

21,000 m ish

Come on in this is the WOD for tomorrow as well so that everyone can get it in!

Announcement!!!

Announcement

This week will be slightly experimental.

First 8:00 AM and 6:30 PM will have an optional additional hour added on for more training.

Second expect some very different workouts than we have seen for the next few days.

Third so that everyone tries them out I will be posting the WODs at odd intervals possibly not until the end of the day. 

Be prepared for everything!

CrossFit for Life!

Coach Lark

Monday July 29

Strength:

5 Rounds of Over Head Squat

5 Light 

5 Medium

5 Heavy

WOD:

Isabell

30 Snatch (135/95)

Team 

Stretch with group

Strength:

100 Push Ups

Then 

50 Pull Ups

WOD:

3 Rounds

20 Leg Lifts

3 Clean and Jerks (185/135)

Team make sure to bring a snack preferably Paleo!!! 8:00 AM - 6:30 PM 

3:00 PM Training

Stretching with group

Strength:

30 Bench Press

WOD:

3 Rounds

10 Handstand Push Ups

500 m Row

4 20 ft Lengths of sled rope pulls

We are planning to put together a team to spend over next year we have roughly 6 months to make up some ground! Tell me if you are very interested!