Monthly Archives: August 2013

Sunday, September 1, 2013

11:00am = Yoga for CrossFit 12 – 2:0pm = Open Gym

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Saturday, August 31, 2013

8:30am – yoga for CrossFit 9:15am Team WOD Teams of 4 Row 2,000m (500m each) 60 GHD sit ups Run 1,600m (400m each) 60 pull ups Row 1,200m (300m each) 60 wall balls Run 800m (200m each) 60 push ups … Continue reading

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Friday, August 30, 2013

WARM UP PVC Mob + Run 200m Leg Swings Dynamic Warm-up Shoulder stretch/mobility SKILL Review movements METCON – 25:00 Cap for All Groups 25 Back Squat 20 Pull-ups 15 Shoulder to OH 25 Front Squat 20 Pull-ups 15 S2OH 25 … Continue reading

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Thursday, August 29, 2013

WARM UP Row 500m 20 PVC Good Mornings Run 200m 20 PVC OH Squats SKILL/POWER Max distance broad jump – 3 attempts METCON 10 Rounds: 7 Hang Power Cleans 10 WallBalls Fitness: 95/65; 14/10# Performance: 115/75; 20/14# or 16/12# Competition: … Continue reading

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Wednesday, August 28, 2013

WARM UP PVC Mob Jog 400m 2 Rounds: 15 WallBalls 10 Medball Squat Cleans 5 Wall Climbs STRENGTH Deadlift 5-5-5-3-3-3 Fitness: Lightweight, focus on form Performance: Moderate, go up each set Competition: Heavy, go up each set METCON buy in: … Continue reading

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Tuesday, August 27, 2013

WARM UP PVC Mob + Row 1:00 3 Rounds: 10 KB Swings 10 Single arm KB Press – 5 R, 5 L 10 Mountain Climbers SKILL Kipping Pull-up/Butterfly Clinic Fitness: Focus on Kipping Performance: If have kipping, work on Butterfly … Continue reading

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Monday, August 26, 2013

WARM UP PVC Mob + Jog 200m 20 Burpees 20 Squat Jumps 20 Straight leg sit-ups OLY Power Cleans 5-3-3-3-3-1 Fitness: Lightweight, focus on form Performance: Moderate to heavy weight Competition: As heavy as possible each set, focus on TNG … Continue reading

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Sunday, August 25, 2013

Yoga for CrossFit = 11:00 – 11:50 Open Gym = noon to 2:00pm

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Saturday, August 24, 2013

8:30am = Yoga for CrossFit 9:15am = team WOD = DODGE BALL!!!! End of Summer Dodge Ball and Snow Cones!!! if you are hit or if your throw is caught – colored balls = penalty to rejoin game purple = … Continue reading

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Friday, August 23, 2013

WARM UP Row 500m while partner does PVC Mobility 30 Slam Balls 20 Straight leg sit-ups 10 empty bar squats, hold bottom 2 seconds STRENGTH Back Squat 6×3 Fitness: Lightweight, increase 5# from previous week Performance: Moderate weight, increase 5# … Continue reading

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