Month: July 2012

120731 Tuesday

These guys are 45years old and above?!?!   Warm Up :15 Jumping Jacks :15 Squat :15 Mountain Climber :15 Jump Squat 4 Rounds   30 Squats 20 Pass Throughs 30 OH Squats with bands   WOD 50 Wall Balls 25 T2B 40 Wall Balls 20 T2B 30 Wall Balls 15 T2B 20 Wall Balls 10 …

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120730 Monday

Just a few of our members at the Warrior Dash!! *Attention Members* Schedule changes for Saturday classes, starting THIS weekend. 8am CrossFit Class, 9am KETTLE BELL Class, 10am CrossFit Class, 11am Olympic Lifting with Brian Hatton (90mins)   Warm Up :15 Jumping Jacks :15 Squat :15 Mountain Climber :15 Jump Squat 4 Rounds 30 Squats …

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120728 Saturday

WOD1 Person 1: Run 200m Person 2: Ring Holds Person 3: Box Jump-over box 10min AMRAP   5min REST   WOD2 Person 1: Sand bag Run/Med Ball Run Person 2: Chin Above the Bar Person 3: DB Snatch 10min AMRAP

120727 Friday

Warm Up Run 400m 30 Squats 20 Pass Throughs 30 OH Squats -With Bands   :15 Jumping Jacks :15 Squats :15 Mountain Climbers :15 Jump Squats 4 Rounds Active Mobility :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rounds   WOD “Nancy” 15 Overhead Squats (95/65) 400m Run 5 Rounds

120726 Thursday

Warm Up 400m Run 30 Squats 20 Pass Throughs 30 Overhead Squats   WOD 100m Run 20 Sit Ups 20 KB Swings (53/35) 5 Rounds for Time   STRENGTH Front Squats 1-1-1-1-1-1-1 E3M

120724 Tuesday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountain Climbers :15 Jump Squat 4 Rounds   WOD  20 Wall Balls (20/14) 10 Hang Power Cleans (135/95) 4 Rounds for Time   STRENGTH Overhead Squats 1-1-1-1-1-1-1 E3M

120723 Monday

Warm Up 600m Run 30 Squats 20 Pass Throughs 30 OH Squats -With Bands   WOD 50 Squats 40 Push Ups 30 Toes 2 Bar 20 Pull ups 10 Burpees For Time   STRENGTH Dead Lift 1-1-1-1-1-1-1 Every 3 Minutes

120720 Friday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountain Climbers :15 Jump Squats 4 Rounds Active Mobility :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L 4 Rounds WOD 10 Wall Balls (20/14) EMOTM 20 mins

120719 Thursday

Warm Up Run Around the Block 30 Squats 20 Pass Throughs 30 Overhead Squats   WOD 12 Box Jumps 10 Elevated Push Ups (from your box) 5 Rounds for Time   STRENGTH Dead Lift 3-3-3-3-3 Every 3 Minutes 5 Rounds

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