Sunday, August 10, 2014

Monday August 11th

Back to School Prep! It's school time again, within the next 3 weeks everyone will be back in school and learning to juggle school work, workouts and sports. Remember to talk to me about what sports you are starting and when you will be working out at school as well as CrossFit.

08-11-14
Benchmark Monday!
"Helen"
3 RFT
400m run
21 KB swings 53/35
12 Pullups

Tuesday, June 24, 2014

Wednesday June 25th

6-25-14

W.O.D.
10 min EMOM
3 strict press

2 rounds
5 wall climbs
10 box jump overs
15 hang squat cleans
20 kb swings
25 overhead walking lunges
30 cal row
rest 5 min

Wednesday, June 4, 2014

Wednesday June 4th

06-04-14


Focus:
Snatch


W.O.D.
Buy in: 150 Double Unders
5 Rounds:
10 DB push press
10 Box Jump overs
15 Sit ups

Monday, June 2, 2014

Monday June 2nd

6-02-14


Srength:
1 Snatch DL
2 Hang Snatch
3 Overhead Squats


10 set- EMOM


W.O.D.
In teams of 2-
2k row, must switch every 500m
100 walls balls, must switch every 10 reps
80 kb swings, must switch every 10 reps
60 toes to bar, must switch every 5 reps

Wednesday, May 14, 2014

Thursday May 15th

05-15-14

We are back in action! Now that summer is upon us and the heat is here, please make sure you are bringing water to class with you. Our gym can get pretty stuffy with all the classes we have going on.

W.O.D.
In teams of 2
4 rounds
31 Thrusters
15 push ups
31 box jumps
15 pull ups

Wednesday, April 9, 2014

Wednesday April 9th

04/09/2014

Skill:
30 second DB push press
Rest 10 sec.
20 sec Handstand hold
Rest 30 sec.
4x

30 second plank hold
rest 10 sec.
20 sec. L-sit
Rest 30 sec
4x

W.O.D.
Helen Revised
3 Rounds:
500m row
21 KB swings
12 pull ups

Rest 1 min.
100 push ups

Monday, April 7, 2014

Monday April 7th

04-07-14

Monday Madness!

In teams of 2:
one person completes a round then the 2nd person completes a round

4 Rounds each:
15 wall balls
10 box jumps
5 hang power cleans

Rest 3 min

4 Rounds each:
5 Push Press
10 T2B
15 KB swings