Friday, March 30, 2012

Fri 3-30 WOD

Last day of back off today and got a good all over stretch and move.

Skills and stretches day (again thanks to the Gymnastics WOD homepage)
hold bridge 1 min
hold ring depth :30 sec
hold bridge 1 min

work L sit 3 sets on parrellettes rings or bar

AMRAP in 10 min:
10 swings
5 brupee long jumps



















Wed 2-28 WOD

OK so this is what I get for not coming in for the day, I didn't get the blog done, and no pics to post, SORRY all we'll work on it.

WOD:
power clean 5X5

Front squat and deadlift 5/3/1

Tuesday, March 27, 2012

Tues 3-27 WOD

Thanks to the Gymnastic WOD site we have a great workout for core stability for a back off today.
WOD:
5 rounds 7 reps ea:
dumb bell palanche
V ups
toes to bar





Mon 3-27 WOD

SOrry no pics today for the 1st back off workout of the week. We'll do better for Tues.

WOD:
15 min time trial on the row

Friday, March 23, 2012

Fri 2-23 WOD

A nice little 5 rd'r today just bideing our time until the Sun decides to poke out so we can finally get outside.

WOD:
5 rds
3 HSPU
10 OH squat
10 med ball cleans
3 rope ascents





Wednesday, March 21, 2012

Wed 3-21 WOD

Had a quick little tabata today working some legs
WOD:
tabata
SDHP
box jumps
DU
GHD sit ups



















Tuesday, March 20, 2012

Tues 3-20 WOD

hey it's Thrusters YAY!!!
WOD:
21-15-9
THrusters
burpees
300 M row





























Monday, March 19, 2012

Mon 3-19 WOD

Enjoying just a few double unders today and a little shoulder work. Feeling good!!

WOD:
4 rds:
10 parallel ring push ups
50 double unders
25 squats
50 double unders
10 parallel ring rows






























































































































Friday, March 16, 2012

Fri 3-16 WOD

Following the Open. Doing the 3rd week WOD in the box today! WOOHOOO check how you compare on the crossfit opener site.

WOD:
AMRAP in 20:
15 box jumps
12 push press
9 toes to bar





























Thursday, March 15, 2012

wed 3-14 WOD


Nice little kettlebell circuit today working a little bit of everything

WOD:
8 cycles of:
1 cycle =
5X5 1 arm swings
4X4 shoulder to shoulder
3X3 bell on shoulder pistols
2X2 1 arm plank to chest extension




































































Tues 3-13 WOD

Got in a nice little row today.
WOD
row 2000 M
double under as long as that takes
row 2000 M













Mon 3-12 WOD

How are those hammys feeling after today, ouch so I've heard.
WOD:
AMRAP in 20:
10 burpee pull ups
5 heavy deads
3 dips