Saturday, December 20, 2014

Saturday

Happy Birthday Lori B!! We are so happy to have you in the Recoil FAMILY!!!


For Time:
"Lori's 29" but lets do 50 reps :)
50 Box Jumps (24/20")
50 Kettlebell Swings (53/35#)
50 Walking Lunges
50 Knee 2 Elbow
Run 500m (if you can find it)
50 Goblet Squats (35/26# KB)
50 Burpees
50 Sit Ups
50 Pull Ups
Bear Crawl to end of building and back

NEXT WEEK~~
~Normal schedule Monday and Tuesday
~Christmas Eve is Wednesday 8am only
~ Friday 12/26 CLOSED
~Saturday 8am class

Friday, December 19, 2014

Friday

Warm Up:
3 - 1 minute Plank Holds
3 - 1 minute Handstand holds
3 - 1 minute Squat holds

WOD:

Helen
3 Rounds for time
Run 400m
21 Kettlebell Swings (53/35#)
12 Pull Ups

**Starting in January we will be doing one of the "CrossFit Girls" every week. These are benchmark WOD's so lets see how we do!!!

Thursday, December 18, 2014

Thursday

Warm Up:
5  100m Sprints on the rower!

WOD:
 In front of a clock set for 12 min and a 135/95# Barbell...
1 Minute Squat Cleans
1 Min Jerk
2 Min Squat Cleans
2 Min Jerk
3 Min Squat Cleans
3 Min Jerk


NEXT WEEK!!
 - Recoil will have normal hours Monday and Tuesday
- Christmas Eve we will have 8 am class only... please wear ugly xmas attire!
- Recoil is closed Christmas Day and the Friday after!
-We will be open for Saturday 12/27 at 8am

Wednesday, December 17, 2014

Wednesday

What ever happened to CHIPPER Wednesday!

Warm Up:
Sled pulls.... this time make it heavy!

WOD:
For Time:
Run 800m
30 Back ext
30 GHD Sit ups
30 Burpees
Run 800m
30 Push Ups
30 Squat Jumps
30 V- Ups
Bear Crawl to end of building sprint back

Tuesday, December 16, 2014

Tuesday

Warm Up:
1 Mile Run

Lift:
3rep Max Hang clean
3-3-3-3-3

WOD:

3 Rounds for time
20 Toes to Bar
40 Push Press (75/55#)
25 Sumo Deadlift (75/55#)

Monday, December 15, 2014

Monday

Hope everyone had a great weekend! Only one left until CHRISTMAS!!!

Warm Up:
2 Rounds
 Run 400m
5 Pull Ups
10 Squats
15 Sit Ups

WOD:
 3 Rounds for time of:
Row 50 Calories
150 Double Unders
50 Walking Lunges

I don't know why but I'm excited for this workout!!!

**Holiday schedule will be posted soon! Please mark your calendar for xmas eve and our annual 12 days of Christmas Workout!!

**Recoil will be planning a fun SNOW DAY trip in January! It will probably be on a Friday and everyone will be invited... we are thinking Big Bear! Details to come!

Saturday, December 13, 2014

Saturday

See you all at 8 for a fun Saturday WOD!