Tuesday, November 27, 2012

Bent Over Rows

Mobility:

20 Good Morning-Squat-Good Mornings

WOD:

AMRAP in 15 Minutes

5 Bent Over Rows (75/55)
10 Push-ups
15 Kettlebell Swings



Balance and Timing

3 Rounds for Time:

10 Overhead Squats (135/95)
50 Double Unders



Push It Real Good!

10,9,8,7,6,5,4,3,2,1

Mat Push
V-ups
Jumping Lunges
Clapping Push-ups


Tuesday, November 20, 2012

Dave Allen Muscle Up


Dave Allen got his first muscle-up in the gym today. We are proud to see him accomplish his biggest goal for 2012. He has been working hard on the movement, timing and precision and it has all paid off. Have you been working on your goals for 2012? You only have 41 days before the new year. Why wait to make a New Years resolution in 2013 when you can set one right now. We hope all of our athletes come back from Thanksgiving Break refreshed and ready to work hard in the gym. See you all soon!

Advanced Gymnastics

6 Rounds for Time:

9 Parallate Jump Throughs
6 Handstand Push-ups
3 Muscle-ups




Friday, November 16, 2012

Jeremy

21-15-9

Overhead Squats (95/65)
Burpees



Heather

90 Air Squats
80 Sit-ups
70 Lunge Walks
60 Box Jumps
50 Burpees
40 Pull-ups
30 Ring Dips
20 Hang Power Cleans (135/95)
10 Dead-lifts (225/155)




Wednesday, November 14, 2012

The Bear

5 Rounds for Weight

7 Power Cleans
7 Front Squats
7 Push Press
7 Back Squats
7 Push Press

*you are not allowed to set the bar down during your round*



Shoulder Work Ahead

Complete in 10 minutes

15-9-6
Shoulder to Overhead (155/105)
Chest to Bar Pull-ups

then......

Complete in 10 minutes

21-15-9
Shoulder to Overhead (95/65)
Pull-ups



Modified workout from CrossFit Verve

Friday, November 9, 2012

Rowvember



Goal: Row 250,000 meters as a gym in the month of November
Row in increments of 1000 meters
Row as a warm up, cool down, or workout
Help us make our goal!

Kelley

5 Rounds for time:

Run 400 meters
30 Wall Ball
30 Box Jumps




Triple Bypass

50-40-30-20-10

Box Jumps
Double Unders
Sit-ups


Friday, November 2, 2012

Hang Snatch

6 Rounds for Time

Run 400 meters
10 Pull-ups
10 Wall Ball
10 Hang Snatch (95/65)


Amber's Birthday WOD

TABATA

A Ab mat Sit-ups
M Med Ball Cleans
B Burpee Box Jumps
E  Extensions (Back)
R Ring Dips