WORKOUT 12 . 2 MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of:75 pound Snatch, 30 reps135 pound Snatch, 30 reps165 pound Snatch, 30 reps210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years [...]
Archive for February, 2012
Five rounds for time of: Run 400 meters 65 pound Thruster, 30 reps Strength Work on a lift or movement you need practice on This Saturday is our turn to Host the CrossFit Games Sectional WOD Registration starts at 8am 1st Heat goes at 9am Bring your friends and Family to watch … See [...]
“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments Endurance 5:30pm Row: 4-8 x 500m TT, 3:00-4:00 rest No T-N-T 6:30pm Class is open to all This Sat we will be hosting WOD #2 of the CrossFit Games Open Sectional Please clear your schedule Registration opens at 8:00am [...]
From The Outlaw Way BB Gymnastics 1) 3 attempts to establish a 1RM Snatch – rest as needed. 2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed. Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may [...]
Tomorrow … NO 7:45am class Dion and Tiffany will run a 9am class Tomorrow’s WOD To be Performed by teams of two: 200m weighted carry 50 Burpees 50 Wall Ball Shots 50 Air Squats 200m weighted carry 40 Burpees 40 Wall Ball Shots 40 Air Squats 200m weighted carry 30 Burpees 30 Wall Ball Shots 30 [...]
WOD From The OutLaw Way Strength 1) Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set. 2a) 4X8 Strict Parallette HSPU – rest 60 sec. Notes: Parallettes should be set anywhere between 20-24”. Begin with plates built up between parallettes to approximately 1” [...]
I’ve been an CrossFit Affiliate owner for about 4 years now … I never planned on having my own affiliate or being a business owner. It just happened. And I’ve never been happier. I LOVE CrossFit . I LOVE the people. I LOVE the openness. blah,blah,blah….. But lately I’ve heard some SH*T talking …. And not from people who don’t do Crossfit . I’ve heard it from [...]
Complete as many reps as possible in 7 minutes of: Burpees For a downloadable PDF of the workout, click here. CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov] Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps. Post reps completed to comments and/or register and submit your results as part of the CrossFit [...]
WOD From The Outlaw Way BB Gymnastics 20 minutes Snatch technique work. Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward. Conditioning 3 rounds for time of: Run 400m Row [...]
Skill Handstand Walk WOD Find your Max Distance Broad Jump then 10 unbroken MUs or Pull ups 10 unbroken Push Press 115/75 10 Wall walks Row 20 cal Rest 10 min then do it again then Run 400m for time T-N-T No T-N-T tonight Endurance 4x400m run
