Tuesday, January 27, 2015

Tuesday

Warm Up:

Row 300m
5 Burpees
10 Jump Squats
15 Kettlebell Swings (35/26#)

WOD:

"Elizabeth"

21-15-9 Reps for Time:
Power Cleans (135/95#)
Ring Dips

**Yoga/Mobility Tomorrow night 6:30pm! Awesome 1 hour class... Everyone should try it!!

Monday, January 26, 2015

Monday

Who's the next CrossFit Girl... Could it be... Grace.. or FRAN???

It's ...

"HELEN!!"


Warm Up:
Power Clean
Front Squat
Thruster
5 Reps at (45/35#)
10 Reps at 65/55#)

WOD:

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

Core:
So bikini season is coming folks!! We are bringing Tabata Abs back after some WODS!!



Body Fat Testing is today at Recoil 3:30-7pm. Walk ins welcome or there is a sign up sheet!! Call Nikki! 

Saturday, January 24, 2015

Saturday

TIME TO RISE AND SHINE!!

8AM CLASS!! BE THERE!!

IT WILL BE FUN!

Friday, January 23, 2015

Friday

SNOW DAY!!! For the people heading to Big Bear we are meeting at Recoil at 6am!!!

Warm Up:
2 Rounds
50 Jumping Jacks
10 Wall Balls (14/10#)

Lift:
Hang Power Snatch
Work on the movement and try to find a max if movement is approved by Miguel :)

WOD:
"Annie"
For time:
50-40-30-20-10
Double Unders
Sit Ups


**See you all tomorrow for a Fun Saturday WOD!

Thursday, January 22, 2015

Thursday

Warm Up!
5 Rounds:
45 # Bar
5 Deadlift
7 Hang Clean
10 Push Press

WOD:
4 Rounds For Time:
Run 400m
15 Ground to Overhead (95/65#)
10 Toes to Bar
3 Wall Climbs


**Gym is open tomorrow!! Hope everyone is going with us for snow day though!! Meeting at Recoil at 6am!! Don't be late!!

Wednesday, January 21, 2015

Wednesday

Yoga/Mobility Tonight at 6:30pm!

Warm Up:
 3 rounds
16 Sledge Hammer Strikes on tire (alt arms)
10 Tire Flips


Lift:
3-3-3-3-3 Back Squat
Try to find your 3 Rep Max!

WOD:
For Time:
25 Walking Lunges (each leg)
20 Pull Ups
30 Box Jumps (24/20")
20 Double Unders
25 Ring Dips
20 Knee to Elbow
30 KettleBell Swings (72/44#)
30 Sit Ups
20 Hang Squat cleans (25/15#DB)
25 Back Ext
30 Wall Ball Shots (20/14#)
3 Rope Climbs

**Snow Day is FRIDAY!!! Big Bear here we come!

Tuesday, January 20, 2015

Tuesday

Warm Up:
3 rounds
Row 300m
20 Walking Lunges
40 Double Unders

WOD:
EMOTM for 25 Min

1. 15 Push Press (95/65#)
2. 12 Burpees
3. Rest
4. 20 Wall Balls (20/14#)
5. 15 Kettlebell Swings (53/35#)

**We had a great turn out for Yoga/Mobility last week!! Hope to see you all there again this week Wednesday 6:30pm at Recoil!