Sun 28 Feb 2010
Posted by elove1 under Skills and Drills
[9] Comments
Skills: Ring Dips, L-Sits
WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Squat Snatch
V-Ups (toes to bar)
Post load, time to Comments.
Sun 28 Feb 2010
Posted by elove1 under Open Gym
[3] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Sat 27 Feb 2010
Posted by elove1 under Kryptonite Hour
[6] Comments
WOD:
150 Wallball Shots
75 Abmats
And 2 Burpees every minute on the minute.
Complete Wallballs and Abmats in any order.
Post time to Comments.
Fri 26 Feb 2010
Posted by elove1 under Off
Comments Off
REST DAY
See everybody on Saturday. Stay Dry.
Wed 24 Feb 2010
Posted by elove1 under Skills and Drills
[7] Comments
Skills: Clean and Jerk
WOD:
4 rounds for time of:
6 Push Jerk
10 Ring Dips
25 Abmats
Post load, time to Comments.
Tue 23 Feb 2010
Posted by elove1 under Skills and Drills
[6] Comments
Skills: Clean and Jerk
WOD:
Tabata Squat
Rest 2 minutes then
For time:
1000′ Walking Lunge
Post Tabata Score and Lunge time to Comments.
Mon 22 Feb 2010
Posted by elove1 under Skills and Drills
[7] Comments
Skills: Clean and Jerk
WOD:
As many reps as possible in 3 rounds of:
2 minutes Thrusters
1 minute Rest
2 minutes Pullups
1 minute Rest
Post load, reps per round and total reps to Comments.
Sun 21 Feb 2010
Posted by elove1 under Skills and Drills
[9] Comments
Skills: Clean and Jerk
WOD:
As many reps as possible with running clock:
5 minutes Air Squat
4 minutes Pushup
3 minutes Abmat
2 minutes Double Under (sub tuck jumps)
1 minute Burpee
Post total reps to Comments.
Sun 21 Feb 2010
Posted by elove1 under Open Gym
[3] Comments
11AM-Noon – Free Intro Session for Newbies
11AM-1PM – Open Gym for Members
Fri 19 Feb 2010
Posted by elove1 under Kryptonite Hour
[5] Comments
WOD:
For time:
Back Squat 10,000 lbs
60 Pushups
Run 1 Mile
Back Squats done in any combination of reps and load (ie. 50 reps at 200lbs, 100 reps at 100lbs, 200 reps at 50 lbs etc.) that sum to 10,000 total pounds.
Scale to 3/4 or 1/2 volume as needed. Newcomers can sub 150 Air Squats for Back Squats.
Thu 18 Feb 2010
Posted by elove1 under Skills and Drills
[2] Comments
REST DAY
Good work this week folks; enjoy a day off and we’ll see you all on Saturday for Kryptonite Hour.
Thu 18 Feb 2010
Posted by elove1 under Skills and Drills
[5] Comments
Skills/Warm-up: Handstands/HSPU
WOD:
4 rounds for time of:
12 Push Press
40 Air Squats
Post load, time to Comments.
Wed 17 Feb 2010
Posted by elove1 under Skills and Drills
[9] Comments
Skills/Warm-Up: Handstand/Handstand Pushups
WOD:
“Diane”
21-15-9 reps of:
Deadlift, 225#m, 155#w
Handstand Pushups
Post load, subs to Comments.
Tue 16 Feb 2010
Posted by elove1 under Skills and Drills
[7] Comments
Skills/Warm-Up: Handstand Pushups
WOD:
3 rounds of the following:
1 minute Pistols
1 minute Double Unders (sub tuck jumps)
1 minute Pullups (sub ring rows)
1 minute Thrusters (75#m/50#w)
1 minute Pushups
1 minute Rest
Your score is your cumulative reps summed across all three rounds. Post score to Comments. Compare to Saturday Dec. 19th.
Sun 14 Feb 2010
Posted by elove1 under Skills and Drills
[7] Comments
Skills/Warm-Up: Handstand Pushups
WOD:
7 rounds for time of:
7 Power Snatch
7 Snatch Balance
7 Overhead Squats
Video of Handstand Pushup Variations Here.
Post load, time to Comments.
Sat 13 Feb 2010
Posted by elove1 under Open Gym
[3] Comments
11AM-Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Happy Valentines Day! Make a difference in your significant other’s life: introduce them to CrossFit.
Fri 12 Feb 2010
Posted by elove1 under Kryptonite Hour
[11] Comments
WOD:
For time:
100 Burpees
200 Double Unders
300 Air Squats
Scale to 3/4 or 1/2 volume as needed. Sub box jumps for double unders. Post time, subs, scale to Comments.
Kryptonite Crew
Fri 12 Feb 2010
Posted by elove1 under WOD
[2] Comments
REST DAY
Enjoy. See everybody on Saturday.
Thu 11 Feb 2010
Posted by elove1 under Skills and Drills
[12] Comments
Skills/Warm-Up: Burgener Warm-Up, Snatch Skill Transfer Exercises
WOD:
5 rounds for time of:
10 Strict Pullups
20 KB Swings
30 Wallball Shots
Post load, time to Comments.
Wed 10 Feb 2010
Posted by elove1 under Skills and Drills
[5] Comments
Skills/Warm-Up: Burgener Warm-Up, Snatch Skill Transfer Exercises
WOD:
Hang Squat Snatch
1-1-1-1-1-1-1
Post load to Comments.
Mon 8 Feb 2010
Posted by elove1 under Skills and Drills
[6] Comments
Skills/Warm-Up: Burgener Warm-Up, Snatch Skill Transfer Exercises
WOD:
10, 8, 6, 4, 2 Deadlifts
2, 4, 6, 8, 10 Muscle-Ups
Go Heavy. Post load, time to Comments.
Mon 8 Feb 2010
Posted by elove1 under Skills and Drills
[10] Comments
Skills/Warm-Up: Burgener Warm-Up, Snatch Skill Transfer Exercises
WOD:
“Cindy”
20 min AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Post rounds to Comments.
Sat 6 Feb 2010
Posted by elove1 under Open Gym
[4] Comments
11AM – Noon: Free Intro Session for Newbies
11AM-1PM: Open Gym for Members
Sat 6 Feb 2010
Posted by elove1 under Kryptonite Hour
[6] Comments
WOD:
300′ Walking Lunge
21-18-15-12-9-6-3 reps of
Power Snatch
Pushup
300′ Walking Lunge
Post load, time to Comments.
Fri 5 Feb 2010
Posted by elove1 under Skills and Drills
Comments Off
REST DAY
Enjoy. See everybody on Saturday at 10AM.
Wed 3 Feb 2010
Posted by elove1 under Benchmark, Skills and Drills
[9] Comments
Skills work/Warm-Up: Overhead Squats, Muscle-Ups
WOD:
“Nancy”
5 rounds for time of:
400 m Run
15 Overhead Squats, 95lbm,65lbw
Compare to last time we did this Here. Post load, time to Comments.
Tue 2 Feb 2010
Posted by elove1 under Skills and Drills
[5] Comments
Skill Work/Warm-Up: Overhead Squats, Muscle-Up
WOD:
3 rounds for time of:
30 KB Swings
30 Pushups
30 Knees to Elbows
Post load, time to Comments.
Tue 2 Feb 2010
Posted by elove1 under Skills and Drills
[10] Comments
Skills work/Warm-Up: Overhead Squats, Muscle-Ups
WOD:
4 rounds for time of:
100′ Walking Lunge
5 Muscle Ups
10 Burpees
20 Pullups
40 Air Squats
Post time to Comments.
