WOD @ 7 am
AMRAP 15
5 Pull-ups
10 Push-ups
15 Box Jumps
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Class on the 31st @ 7 am
No class on Jan 1st
Nutritional Seminar and Challenge rules starts at 7:30 am on Saturday Jan 2nd
Class at 8:30am on January 2nd
Throwing the big weight around
AMRAP 20
10 Front Squats @ 75% of bodyweight
20 Burpees
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Friday’s Running Class will be held at Janice’s house. If you need her address email me at justinscarsella@gmail.com.
AMRAP in 15 mins
15 SDHP 45#/35#
15 Abmat Sit-ups
15 Push-ups
Post rounds complete to comments.
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38. All that truly matters in the end is that you loved
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Remember no 8:30am class on Mondays and Wednesdays until further notice.
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Congrats to Abel who did “Fight Gone Bad” last weekend at CrossFit Birmingham.
WU: Stretch, do 1 minute plank; 20 sit-ups, 10 deadlifts
WOD: AMRAP in 15 Minutes of:
5 SDHP (75#/ 55#)
10 pull-ups
15 Squats
Post rounds complete to comments.
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21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special. (Remember I am not creating these tips, I am just posting the tips written from someone else)
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August 27th to August 29th- No classes
WU: Stretch out; play on the rings: do or attempt pull-ups; jumping PU; K2E, L-Sits, etc.
WOD: AMRAP in 20 mins of:
20 Push-ups
20 Lunges;
20 Knees to Elbows (K2E)
200m run
Post rounds completed to comments.
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The 8:30 am class will be moved to 8 am next week.
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10. When it comes to chocolate resistance is futile.
Notice the depth of the hip below the knee; the position of the knee over the foot and the angle of the back
WU: Stretch out; do a farmers walk with your right hand to the 1st island and back and then repeat with your left hand; Do 30 sit-ups with the abmat and the weight of your choice;
SKILLS: do 10 right handed Overhead lunges and 10 left handed Overhead lunges with your choice of weight
WOD: AMRAP in 15 Mins of:
10 swings
10 Left arm Thruster
10 Right arm Thruster
Post rounds completed and experiences to comments.
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Why do you think it’s functional to develop single arm overhead techniques?
“Pick your Pain and RUN”
Lets hope it doesn’t rain or we will have to change this WOD too.
WU: stretch out and review your pose technique
WOD: AMRAP in 20 mins of:
Pick one of the following movements and a 400 m run:
LADIES:
10 or 15# wall ball – 20 reps
35# thruster- 20 reps
26# KB swings- 25 reps
burpee- 12 reps
GUYS:
20 # wallball- 20 reps
45# Thruster- 20 reps
44# KB swing- 25 reps
Burpee- 12 reps
Post full and partial rounds completed to comments.
Good to have you back Bob!
Happy Birthday Elizabeth and John!!
WU: Stretch, review running drills
Skills: Basic CrossFit Running Drills
WOD: “Running Cindy”
AMRAP in 20 Mins of:
200m run;
5 pull-ups or rows
10 push-ups (scale as needed)
15 squats
Everything is harder to do after a sprint
Here is a great article about how CrossFit is helping the wounded. (you won’t ever complain about a WOD after reading this)
www.againfaster.com – Again Faster Articles – You’ll Be Fine.
Post rounds completed to comments.
WU: Stretch Out
10 squats with a 5 sec hold at the bottom of the squat
20 KB Swings
WOD: AMRAP in 20 mins of:
15 SDLHP; 15 Push-ups; 15 Sit-ups
Post Rounds and thoughts to comments
Awesome Deadlift girls
