Wednesday, July 23, 2014

Wednesday

Half way thru this fabulous week!!!

Warm Up:
5 rep max.... BACK SQUATS!
We did this a week or two ago so lets try to beat that lift!

WOD:
 Happy Birthday Meghan! Here's to turning 21 again :)

2 Rounds for time
21 Reps of each movement
Pull Ups
Plyo-push Ups
Sumo Deadlift High Pull (95/65)
Kettle Bell Swings (53/35#)
Burpees
Jumping Jacks
Knee to elbow/toes to bar

This looks FUN!!!


**Bring some headphones for tomorrow... and if you don't show up... I'll find you :)

Tuesday, July 22, 2014

Tuesday

Warm Up:
3 Rounds for time
3 Wall Climbs
6 Pull Ups
9 Burpees

WOD:

AMRAP in 20 min
3 Hang Power Clean (155/115#)
6 Strict Ring Dips
9 Box Jumps (30/24")
27 Double Unders

Monday, July 21, 2014

Monday

Who Doesn't Love THRUSTERS??!!!

Warm up:
WALL BALLS!!!!

10 Wall Balls every 30seconds until failure :)

WOD:

For time:
30 Thrusters (95/65#)
20 GHD Sit ups
Run 400m
20 Thrusters
30 GHD Sit ups
Run 400m
10 Thrusters
40 GHD Sit Ups
400m

**MARK YOUR CALANDER RECOIL BEACH DAY IS SATURDAY AUGUST 2ND!!!

Friday, July 18, 2014

Friday

Happy Weekend!!

Running club is tomorrow at 7am! It will be a short distance so please come out and join us!!!! (joe s.)
Then workout at 8am!!

Warm Up:
3 Rounds
Bear Crawl (to end of building, jog back)
40 Sit ups

WOD

AMRAP in 12 min
1 Rope Climb
7 Toes to bar
5 Sumo Deadlift (75/55#)
Run 200m

Thursday, July 17, 2014

Thursday

GUESS WHO'S TUSHY?????

Warm Up:
4 Rounds
10 Double Unders
7 Wall Balls
7 Kettlebell swings

WOD:
4 Rounds for time
Run 400m
15 Kettlebell swings (53/35#)
15 Burpee Broad Jumps
10 Push press (135/95)

Wednesday, July 16, 2014

Wednesday

CHIPPER WEDNESDAY

For Time:
Row 1000m
10 Handstand Push Ups
20 Box Jumps (24/20")
40 Pull Ups
50 Wall Balls (20/14#)
70 GHD Sit Ups
90 Thrusters (45/35#)
Run 800m

Dates to keep:
Saturday Aug 2: Beach DAY!! Beach workout at 9am... then BBQ
Tuesday Aug 12: Body Fat Testing at Recoil appointments start at 3:30

Tuesday, July 15, 2014

Tuesday

Warm Up:
 Little CrossFit Handball

WOD:
AMRAP in 15 Min
5 DB Squat Snatch left arm (45/30#)
5 DB Squat Snatch right arm (45/30#)
50 Double Unders