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.

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.
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.

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.

5 rds
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
box jumps
GHD sit ups

Tuesday, March 20, 2012

Tues 3-20 WOD

hey it's Thrusters YAY!!!
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!!

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.

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

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.
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.
AMRAP in 20:
10 burpee pull ups
5 heavy deads
3 dips