WOD- CrossFit Open Workout 12.5 (AKA - CrossFit Games Open Workout 11.6)
As many reps as possible in seven minutes of:
3-6-9-12-15-18-21
Thrusters 100/65
Chest to Bar Pullups
Post reps to comments.
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Wednesday, March 21, 2012
3-22-12
Mobility and Warmup: Coaches' choice
WOD- CrossFit Open Workout 12.5 (AKA - CrossFit Games Open Workout 11.6)
As many reps as possible in seven minutes of:
3-6-9-12-15-18-21
Thrusters 100/65
Chest to Bar Pullups
Post reps to comments.
WOD- CrossFit Open Workout 12.5 (AKA - CrossFit Games Open Workout 11.6)
As many reps as possible in seven minutes of:
3-6-9-12-15-18-21
Thrusters 100/65
Chest to Bar Pullups
Post reps to comments.
Tuesday, March 20, 2012
3-21-12
Strength - 5 sets of 3 deadlift 1 squat clean
WOD - 500m Row (all out)
Post results to comments.
WOD - 500m Row (all out)
Post results to comments.
Monday, March 19, 2012
3-20-12
Warmup - Coaches Choice
WOD - 4 Rounds of:
21 Pushups
12 DB Thrusters 35/25
400m Run
Post time to comments.
WOD - 4 Rounds of:
21 Pushups
12 DB Thrusters 35/25
400m Run
Post time to comments.
"I asked my coach if I get extra credit for throwing up during a workout.
He said 'No,no,no...You get extra credit if you make it to the rest room' ".
- Amy Van Dyken (Olympic Gold Medalist in Swimming)
Sunday, March 18, 2012
3-19-12
Strength - 5 sets of 1 Power Clean/3 Push Press then 5 sets of 3 Power Cleans/1 Push Press
WOD - AMRAP in 10 minutes
7 Burpees
5 Pullups
Post results to comments.
WOD - AMRAP in 10 minutes
7 Burpees
5 Pullups
Post results to comments.
Saturday, March 17, 2012
3-18-12
Team WOD - 1pm
Relay race: (with a 20lb sandbag)
each athlete will run the course twice.
Shuttle Run
10 Situps
Shuttle Run
15 Squats
Shuttle Run
20 Walking Lunges
Shuttle Run
Post teams and time to comments.
We will also be judging 12.4 after class if you want to try to better your score.
Relay race: (with a 20lb sandbag)
each athlete will run the course twice.
Shuttle Run
10 Situps
Shuttle Run
15 Squats
Shuttle Run
20 Walking Lunges
Shuttle Run
Post teams and time to comments.
We will also be judging 12.4 after class if you want to try to better your score.
Friday, March 16, 2012
3-17-12
WOD - 8am
3 Rounds of:
9 Front Squats 95/65
9 Box Jumps 24/20
9 Hand Release Burpees (toes on the floor)
We will also have time after the WOD to judge anyone who wants to score 12.4.
Post time to comments.
(Please Note: there will not be a CrossFit Kids class this Saturday morning.)
3 Rounds of:
9 Front Squats 95/65
9 Box Jumps 24/20
9 Hand Release Burpees (toes on the floor)
We will also have time after the WOD to judge anyone who wants to score 12.4.
Post time to comments.
"Spectacular achievements are always preceded by unspectacular preparation." - Roger Staubach
Thursday, March 15, 2012
3-16-12
Friday Funday!!
Jerry Garcia Band featuring Bruce Hornsby 11/9/91
Wonderful World - Lyrics by Thiele/Weiss
Wonderful World - Lyrics by Thiele/Weiss
I see trees of green, red roses too; I see them bloom, for me and you
And I say to myself; What a wonderful world
I see skies of blue, and clouds of white; The bright blessed day, dark sacred night
And I think to myself; What a wonderful world
The colors of the rainbow, so pretty in the sky; Are also on the faces, of people going by
I see friends shaking hands, sayin', "How do you do?"
They're really sayin', "I love you"
And I say to myself; What a wonderful world
I see skies of blue, and clouds of white; The bright blessed day, dark sacred night
And I think to myself; What a wonderful world
The colors of the rainbow, so pretty in the sky; Are also on the faces, of people going by
I see friends shaking hands, sayin', "How do you do?"
They're really sayin', "I love you"
I hear babies cryin', I watch them grow
They'll learn much more, than I'll ever know
And I say to myself; What a wonderful world
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