June 24, 2013

Tuesday, June 25, 2013

HQ warm-up x 2, Front support holds on rings 20 seconds x 3 Kayaks are great for your core and obliques. You start by sitting in a piked position on the floor, balancing with your legs off the floor (in a ‘V’). Hold a kettlebell by the handles, close to […]
June 23, 2013

Monday, June 24, 2013

HQ Warm-up x 2, 5 minutes of Double Under practice Timed 1 minute max Double-unders.  Pre-WOD: 5-10 minute trainer Led Clean and Jerk practice… begin with bar only,  progress in weight gradually. WOD: “Grace” For time: 30 Clean and Jerk 95/135# Post-WOD: Foam Roll Back, PVC Pipe shoulder stretches Please […]
June 21, 2013

Saturday, June 22, 2013

HQ Warm-up x 2, Hand stand hold practice (Focus on: eyes, shoulders, core, toes pointed!) WOD: Complete as many rounds as possible in 20 minutes of… Row 500 Meters, 15 Dumbbell Floor Presses 25/35#, 3 Hand stand Push-ups or 3 Hand stand holds (5 seconds each) Post-WOD: Foam Roll back […]
June 20, 2013

Friday, June 21, 2013

Make-up Day/Team WOD at 5:30 PM  
June 19, 2013

Thursday, June 20, 2013

HQ Warm-up x 3 Front Squat…work up to a 1 rep max  WOD: AMRAP in 12 minutes: 6 Front Squat @  65% of 1 rep max, 15 Back extensions, 25 Sit-ups Post-WOD: Downward facing dog…walk the dog, quad stretches or foam roll
June 18, 2013

Wednesday, June 19, 2013

HQ Warm-up x 2, Rope climb practice as needed (wear leg protection!) “Moon” Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent […]
June 17, 2013

Tuesday, June 18, 2013

HQ Warm-up x 2, 10 minutes of rope climb practice WOD: Complete every minute on the minute using 75% of max clean… Even minutes:  (2 Clean pulls, 1 Clean) x 2,  3 Strict Pull-ups Odd minutes: 10 Push-ups  Continue for 10 minutes…  Post-WOD: PVC Pipe shoulder pass throughs x 10, […]
June 16, 2013

Monday, June 17, 2013

HQ Warm-up x 2, 5 minutes of hand stand practice WOD: Complete as many rounds as possible in 15 minutes of… 20 Wall Balls 14/20#, 10′, 10 Toes to Bar, 100 Meter Overhead Plate Carry 25/45# Post-WOD: Band Quad and Hamstring Stretches, Child’s pose  
June 14, 2013

Saturday, June 15, 2013

HQ Warm-up x 2, 5 minutes of kipping pull-up practice “Partner… We Can Do It!” Complete the following with a partner. Each partner does each set twice! 1. 20 Squats…partner holds a front support on rings (switch x 2), ~~~~~Bear Crawl “East” with partner 36′, 2. 20 Wall Balls…partner holds […]
June 13, 2013

Friday, June 14, 2013

Make-up Day/Team WOD at 5:30  
June 13, 2013

Basketballs?

Calling all CrossFitters! We need to borrow some basketballs for the team WOD tomorrow night. If you have one we can borrow would you let me know and bring it tonight or in the morning? Text: 321-8883 Thanks!
June 12, 2013

Thursday, June 13, 2013

HQ Warm-up x 2, Inchworms with Push-up x 5 WOD: For time complete- 50-40-30-20-10 reps of: Sit-ups, Kettlebell Swings 35/50# Post-WOD: Supine Scorpion, Child’s Pose
June 11, 2013

Wednesday, June 12, 2013

HQ Warm-up x 2, 1,000 Meter Partner Row (250 Meter intervals) 5 Strict Pull-ups, 10 Hand Release Push-ups, 20 Double-Unders, Run 400 Meters, 4 Rounds for time…  Post-WOD: Toe raises/calf stretch 2 x’s each side, foam roll- athlete’s choice  
June 10, 2013

Tuesday, June 11, 2013

HQ Warm-up x 2, 5 minutes of Double-Under practice WOD: Complete as many rounds as possible in 15 minutes of: 20 Floor Presses 25/35#, 20 DB Goblet Squats 25/35# (one dumbbell), 3 Wall Climbs (chest to mat…chest to wall) Post-WOD: Quad/Hamstring/Shoulder Band stretches  
June 9, 2013

Monday, June 10, 2013

HQ Warm-up x 2, front support hold on rings 20 seconds x 3 Trainer led snatch progression…bar only 5 sets: Snatch deadlifts x 3, Snatch pulls x 3, Power snatch x 3 6 Power Snatch @ 65% of 1 rep max, 12 Ring dips (no bands), Run 200 Meters, 6 […]