Thursday, July 31, 2014

Thursday

How strong have YOU gotten???

Warm Up:
1 Mile RUN... (last day of July Run)
Stretch
Warm Up Back

WOD:

CrossFit Total..
1 Rep Max of Each
Back Squat
Shoulder Press
Deadlift


AWESOME things coming up at Recoil:
July 31st- YOGA/Mobility 6pm
August 2nd- BEACH WOD and BBQ at Sunset Beach (tower to be announced)
August 9th- 31 Heroes 8am at Recoil. Registar at www.31heroes.com join team "CrossFit Recoil"


August 12th- BODY FAT Testing 3;30-7pm! Sign up today! 

Wednesday, July 30, 2014

Wednesday

Happy Birthday To My Favorite Rebecca!!!

Warm Up:
4 Rounds
10 Back Ext
10 GHD Sit Ups
10 Burpees

WOD:
 2 Rounds for time:
7 Knee to elbow/toes to bar/pull up
30 Wall Balls
47 Russian Twist (25/15#plate)
67 Double Unders


AWESOME things coming up at Recoil:
July 31st- YOGA/Mobility 6pm
August 2nd- BEACH WOD and BBQ at Sunset Beach (tower to be announced)
August 9th- 31 Heroes 8am at Recoil. Registar at www.31heroes.com join team "CrossFit Recoil"


August 12th- BODY FAT Testing 3;30-7pm! Sign up today! 

Tuesday, July 29, 2014

Tuesday

100 miles in July is almost over... are you going to make it?? July is almost OVER!!!
Warm Up
40 Jump Jacks
40 Mountain Climbers
Run 1 Mile 


WOD:
AMRAP in 15min
5 Shoulder To Overhead (135/95#)
10 Power Cleans (!35/95#)
5 Hang Cleans 
Run 200

AWESOME things coming up at Recoil:
July 31st- YOGA/Mobility 6pm
August 2nd- BEACH WOD and BBQ at Sunset Beach (tower to be announced)
August 9th- 31 Heroes 8am at Recoil. Registar at www.31heroes.com join team "CrossFit Recoil"
August 12th- BODY FAT Testing 3;30-7pm! Sign up today! 


Monday, July 28, 2014

Monday

Hope you all got a chance to watch some of the CrossFit games this weekend!!! What an inspiration!!!

Warm Up-
3 Rounds
10 V-Ups
15 Push Ups
5 Pull Ups


WOD-
4 Rounds for time:
2 Rope Climbs
10 Deadlifts
15 Burpee Pull Ups
20 Toes To Bar
Run 400m



**Beach WOD/Party is this Saturday!!! 9Am workout then BBQ! Help out by signing up to bring something yummy!! Ask Nikki!

Saturday, July 26, 2014

Satruday

Running Club meeting at 7!!! Let's run a little ...

Normal workout at 8am!  Just going to be a simple chipper... I know its been a hard week but get in here and sweat a little...Then enjoy your WEEKEND!!!


Friday, July 25, 2014

Friday

See you all for running club tomorrow! 7am!!

Warm Up:
 50 Double Unders
50 GHD Sit Ups
50 Squat Jumps


WOD:
AMRAP in 12 Min
10 Kettlebell Swings (72/44#)
10 Dumbbell Thrusters (35/25#)
20 Sit Ups


**Don't forget the CrossFit Games are this weekend! Follow online or on ESPN!!!

Thursday, July 24, 2014

Thursday

Little Active Recovery Today!

Warm Up:
 Tabata Sit Ups


Then:
 5k Run
or
3 Timed Miles
or
2 Mile Sprint
or
Ill make you a WOD if your name is (Old Man Rich or Chris)