Wednesday, August 27, 2014

Wednesday

Warm Up
Run 1 mile

HandStand Hold Off!!

If you can do Parallette Handstand Hold DO IT!!!

WOD:
3 Rounds for time
400m Run
15 Toes To Bar
10 Dumbbell Front Squats (35/25#)
10 Dumbbell Push Press (35/25#)
15 Kettlebell Swings (53/35#)

**Gym Closed Monday for LABOR DAY!

Tuesday, August 26, 2014

Tuesday

Warm Up
Run 800m
Stretch Hip Flexors
30 Sit Ups

5 sets 3 Reps Back Squat
*If you know you 1 rep max Back Squat from CrossFit Total ... use 75% of that for your 3 reps!


WOD:
21-18-15-12-9-6
Dumbbell Snatch (45/35#) each arm
Box Jumps (30/24")

**Gym Closed Monday for Labor Day Weekend! There will be workout posted you can do at home!!! There WILL be class Saturday!

Monday, August 25, 2014

Monday

Warm Up:
Row 500m
20 Air Squats
20 Push Ups
30 Russian Twist (20/14# wall ball)


WOD:
100 Double Unders
75 Wall Balls (20/14#)
50 Pull Ups
25 Thrusters (125/85#)
10 Deadlifts (225/185#)
5 Muscle Ups (if you can do them, if not Scaled)

**Nice Pull Ups Devon!!

Saturday, August 23, 2014

Saturday

8am workout and gymnastics lesson!

See you all there!!

Friday, August 22, 2014

Friday

 What a great week!!

Warm Up:
Every Min on the Min for 12 Min:
5 Kettlebell Swings (53/35#)
5 Goblet Squats (53/35#)


WOD:
7 Rounds for time
21-18-15-12-9-6-3
Sumo Deadlift High Pull (115/75#)
Box Jumps ( 24/20")

**See you all tomorrow at 8am for a fun Saturday Workout!!

Thursday, August 21, 2014

Thursday

Warm Up:
2 Rounds
Run 400m
15 GHD Sit Ups
20 Double Unders
10 Pull Ups

WOD:
AMRAP in 18n min
 5 Hang Cleans (95/65#)
10 Front Squat
15 Push Press

**Happy Birthday to the best man I know! My Dad!! Thank for all your help and encouragement!

Wednesday, August 20, 2014

Wednesday

Anyone remember chipper Wednesday??

Warm Up:
3 Rounds
1 min Push Ups
1 Min Burpees
Rest 1 Min
Count Total Reps for each round

WOD:
Jello Legs
For Time:
30 Clean and Jerk (95/65#)
Run 1 Mile
30 Snatch (95/65#)
Run 800
30 Pull Ups
Run 1 Mile

**See ya next week... Coach Casie and I are headed to Canada to shop... oops I mean Run :) Be nice to Miguel and Jaimie!