Sun 31 Jan 2010
Posted by elove1 under Skills and Drills
[10] Comments
Skills work/Warm-up this week: Overhead Squats, Muscle-Ups
WOD:
Back Squats
1-1-1-1-1-1-1
Sun 31 Jan 2010
Posted by elove1 under Announcement
Comments Off
Folks – please remember that as of Feb 1 everybody will sign a commitment letter and membership fees will be due on the first day of each month moving forward. Please let me know if you have any questions/concerns.
Sun 31 Jan 2010
Posted by elove1 under Open Gym
[3] Comments
11AM - Noon Free Intro Session
11AM-1PM Open Gym for Members – make up a missed WOD, work on a Skill.
Fri 29 Jan 2010
Posted by elove1 under Kryptonite Hour
[5] Comments
WOD:
12 minute AMRAP of:
6 Snatch
8 Pullups
12 Double Unders
3 minute Rest then;
12 minute AMRAP of:
6 Pushups
8 Pistols
12 Situps
Post rounds, load for both AMRAPs to Comments.
Kryptonite Crew
Thu 28 Jan 2010
Posted by elove1 under Skills and Drills
1 Comment
Rest Day
See everybody on Saturday
Thu 28 Jan 2010
Posted by elove1 under Skills and Drills
[5] Comments
WOD:
“Elizabeth”
21-15-9 reps of:
Squat Cleans, 135#m, 95#w
Ring Dips
Annie and Greg do “Elizabeth” Video Here
Scale load, sub pushups for ring dips as needed. Post load, subs, time to Comments.
Tue 26 Jan 2010
Posted by elove1 under Skills and Drills
[2] Comments
WOD:
“Tabata Something Else”
8 Tabata Intervals (20s work 10s rest) each of:
Pullups
Pushups
Situps
Squats
Rob Miller Does this WOD Video Here
Post total reps to Comments.
Mon 25 Jan 2010
Posted by elove1 under Skills and Drills
[7] Comments
WOD:
5 rounds for time of:
400m Run
10 Thrusters
Post load, time to Comments.
Sun 24 Jan 2010
Posted by elove1 under Skills and Drills
[4] Comments
WOD:
100′ Walking Lunge
21 Pullups
100′ Walking Lunge
18 Pullups
100′ Walking Lunge
15 Pullups
100′ Walking Lunge
12 Pullups
100′ Walking Lunge
9 Pullups
100′ Walking Lunge
6 Pullups
100′ Walking Lunge
3 Pullups
Post time to Comments.
Thu 21 Jan 2010
Posted by elove1 under Announcement
[5] Comments
Ok folks here are the Details for this weekend’s (Jan 23,24th) CrossFit Epic #1. 5 WODs total; 3 on Saturday (10am,12,1pm) and 2 on Sunday (11am,1pm). Anybody is welcome to attend. Everything is scalable. Just show up. If the door is locked, ring the buzzer.
Saturday Jan 23rd (3 WODs):
WOD 1 @10AM
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift (275#m,185#w)
Pullups
Double Unders
WOD 2 @ Noon
1RM OHS
Best of 3 attempts
WOD 3 @ 2PM
“Run Angie, Run!”
800m Run
100 Pullups
100 Pushups
100 Situps
100 Air Squats
800m Run
Sunday Jan 24th (2 WODs):
WOD 4 @ 11AM
“Jerking Elizabeth”
21-15-9 reps
Squat Clean and Jerk (135#m,95#w)
Ring Dips
WOD 5 @ 1PM
200′ Overhead Walking Lunge (45/25)
10 Muscle-Ups
50 Wallball Shots
50 K2E
50 Thrusters (65/45)
10 Muscle-Ups
200′ Overhead Walking Lunge
The gym will be open 30minutes before initial WOD each day. Anybody is welcome to join for as many or as few WODs as you like. Or just cheer. This will be informal, fun and social.
If you have any feedback/concerns/suggestions on the WOD please let me know.
Post to Comments.
