May 24, 2013

Saturday, May 25, 2013

“Partner Pacer” Complete the following by alternating exercises with a partner: (Partner 1 completes the first exercise, Partner 2 rests, Partner 2 completes the second, Partner 1 rests, etc. Continue through the cycle as many times as possible.) AMRAP in 20 minutes: 12 Sit-Ups 12 Kettlebell Sumo Deadlift High Pulls […]
May 23, 2013

Friday, May 24, 2013

Make-up Day/Team WOD at 5:30 PM!  
May 22, 2013

Thursday, May 23, 2013

HQ Warm-up x 2, Inchworms with push-up x 5 “Brenton” 100′ Bear Crawl, 100′ Standing Broad Jump (complete 3 burpees after every 5 Broad Jumps) 5 Rounds for time. Last on 7/24/12 Post-WOD: Band assisted hamstring/quad stretches    
May 21, 2013

Wednesday, May 22, 2013

HQ Warm-up x 2, Front Support Hold on Rings 3 x 20 seconds Complete as many rounds as possible in 15 minutes of: 10 Push-ups, 20 Tuck Crunch, 30 Wall Balls 14/20#, 10′ Post-WOD: Prone Scorpion 2 x’s each side, foam roll- athlete’s choice  
May 21, 2013

Olympic Lifting Seminar on Sunday, June 2nd…

A reminder about the Olympic Lifting Seminar on Sunday morning (6/2) at 10:00… This class is part of our “Foundations Program ” for new members but is open to all of our members. Plan to spend 2 hours with Stacey on the basics of olympic lifting. Get comfortable with a […]
May 20, 2013

Tuesday, May 21, 2013

HQ Warm-up x 2, 5 minutes of Double-under practice CrossFit Games Regional Individual Event #5 Complete 21-15-9 reps of: Deadlifts 205/315# (can be scaled to 70% of 1 rep max), Box Jumps 24/30″ Post-WOD: Supine Scorpion 2 each side, single-leg extension 2 each side  
May 19, 2013

Monday, May 20, 2013

HQ Warm-up x 2 Pre-WOD: Trainer Led Burgener Snatch Warm-up  15 Snatch 55/75#, 9 Hand Stand Push-ups, Run 400 Meters, 3 Rounds for time…  Post-WOD: Toe Raises/Calf Stretch,  PVC Pipe Stretches
May 17, 2013

Saturday, May 18, 2013

HQ Warm-up x 2, Sumo Deadlift High Pull technique practice  Complete as many rounds as possible in 20 minutes of: 12 Sumo Deadlift High Pulls 65/95#, 8 Pull-ups, 100 Meter Farmer’s Carry 35/50# each side Post-WOD: PVC Pipe shoulder stretch, foam roll… athlete’s choice   
May 16, 2013

Friday, May 17, 2013

Make-up Day/Team WOD  
May 15, 2013

Thursday, May 16, 2013

HQ Warm-up x 2, Hand Stand hold OR Front Support hold on rings 3 x 20 secs. “Nancy” 400 Meter Run, 15 Overhead Squats 65/95#, 5 Rounds for Time…  Post-WOD: Band assisted hamstring and quad stretches, foam roll something!  
May 14, 2013

Wednesday, May 15, 2013

HQ Warm-up x 3 Pre-WOD: Snatch Balance (Bar only) 3 x 5 WOD: Complete the following for time: 50 Double Unders (100 singles), 40 Sit-ups, 30 Kettlebell Swings 35/50#, 20 Box Jumps 20/24#, 30 Kettlebell Swings, 40 Sit-ups, 50 Double Unders  Post-WOD: Downward facing dog…walk the dog. Cobra to Child’s Pose […]
May 13, 2013

Tuesday, May 14, 2013

HQ Warm-up x 2 Pre-WOD: Work up to a 1 rep max Deadlift WOD: Complete as many rounds as possible in 15 minutes of: 10 Deadlifts @ 60% of 1 Rep Max, 10 Ring Push-ups, 10 Kettlebell Goblet Squats 35/50# (KB held chest high) Post-WOD: Supine Scorpion 2 x’s each […]
May 12, 2013

Monday, May 13, 2013

HQ Warm-up x 3 Pre-WOD: Trainer led Push Jerk instruction/technique practice Complete as many rounds as possible in 8 minutes (Clean the bar for all): 4 Push Jerk 135/95#, 2 Rope Climbs Rest  3 minutes… Complete as many rounds as possible in 8 minutes: 6 Front Squats 135/95#, 12 Kettlebell […]
May 10, 2013

ISLAND PARTY UPDATE!

Boat Shuttles will meet at the city dock south of Mulligans, behind the park beginning at 11:00 and running on the hour-ish throughout the day. Call the gym number 584-9310 or call 538-2512 when you are ready to be picked up. Our plan is to be at the island to the […]
May 10, 2013

Saturday, May 11, 2013

“Saturday Fun!” HQ Warm-up x 3 Row 20 Calories, 20 Push Press @ 50% of 1 Rep Max, 20 Walking Lunge Steps, 20 Kettlebell Swings 35/50#  3 Rounds for time…  Post-WOD: PVC Pipe shoulder pass throughs, Band Quad/Ham Stretches