Wednesday, August 31, 2011

Rowing sucks!!!

Ok so I heard people saying they want "I hate burpees" or "I hate double unders" on the back of a shirt, after this one I'm saying "I hate rowing". And you all can tell me the same thing I tell you, work your weakness.

WOD:
4 rounds
40 squats
30 calories rowing
20 handstand steps
10 ghd sit ups






Tuesday, August 30, 2011

a new kinda burpee

I know its hot but you all did great pushing through this 20 min.
WOD:
AMRAP in 20:
3 front squats 135#/95#
10 burpee shuffles






Monday, August 29, 2011

lifting again

It was nice to get some lifting in today i missed it!
WOD:
push press 3-3-3-3-3

5 rounds
weighted pull ups max out
(add weight every round)
80 double unders
rest as needed between rounds





Friday, August 26, 2011

last day of back off

Ok last day of back off and I know, it didn't feel like a true back off, but I told you the format was changing. So are the next few cycles, yay!!

WOD:
deadlift 5/4/3/3

3 rds
20 box jumps
15 burpees
10 parallel to ground ring rows
5 ring dips







Wednesday, August 24, 2011

monostructural

A little bit or work on the mono-structural aspect of CrossFit today nothing too intense after all it is back off week.

WOD:
bench 3X3
Jerk 3X3

200 Double unders
800 M Row
600 M Run


Tuesday, August 23, 2011

kettlebell circuit

A nice little kettlebell work for back off nothing too intense just getting a nice sweat going.

WOD:
superset X 3 med/light weight
F. squat X3
thrusterX1

kettlebell tabata
:50 on :10 off
3 sets of swings
1 set ea. arm upright rows to extension
3 sets of turkish get ups





Monday, August 22, 2011

technically back off week

SO this week is technically back off week but remember we've changed that format it's not what you think. So those of you that choose to disappear during this week are missing out. It was good to see some familiar faces back in the box today, a big welcome back to the Russell Family, Jay, Jamie, Austin, Drew and Sadie and hey look it's Jeremy! Sorry very bad with pics today y'all are moving too fast.

WOD:
baseline plus some
3 rounds
300 M run
15-12-9
squats, pull ups, push ups
300 M row
rest :30 sec





The Dirty Dash

OK so the parking was bad and we were all pretty bummed they ran out of beer at the beer chug, but all in all it was a great day. With a good rest in the river, 'lots of sun and mud and at least we got our beers in the end, it was a good day. (There's more pics on the community board in the lobby.)


Friday, August 19, 2011

OH to be outside, and be really loud OOPS!!!

Todays workout was all outside and apparently really loud, I got to meet one of our neighbors this morning oops, sorry!!

WOD:
AMRAP in 20 min:
100 yard running jump rope
50 yard sled pull 185#/115#
5 tire flips








Wednesday, August 17, 2011

run like the wind (in this crazy heat)

OUCH even with tape we had some rope burns today! Kinda feels like a back off today? It's to make up for Friday (if I could post an evil looking smiley I would.)

WOD:
200 M run
5 rope ascents
10 squats
300 M run
4 rope ascents
15 squats
400 M run
3 rope ascents
20 squats
600 M run
2 rope ascents
25 squats
800 M run
1 rope ascent
30 squats