CrossFit Scars » lunges

November 17th 2009

J.Scars — Tue, 17 Nov 2009 04:24:29 +0000

One of the Birthday Party Demos

2 individually timed rounds of:

50 Squats
50 Abmat sit-ups
50 Lunges
50 KB Swings

Rest as needed between rounds

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No class @ 7:15 pm tonight or 8 pm on Thursday

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“You can talk about how we don’t know what we are doing, but dude, chicks are beating you.” – Coach Glassman

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5k trail run at Veterans Park 5:30am sharp. Be there and warmed up.

July 22nd and 23rd 2009

J.Scars — Wed, 22 Jul 2009 12:14:16 +0000

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.

July 8th and 9th 2009

J.Scars — Wed, 08 Jul 2009 02:58:45 +0000

WU: Stretch out; do 50 butterfly abmat sit-ups slowly in sets of ten; go through the advanced movements of the clean and jerk, OHS and stretches with the PVC;

WOD: 5 rds of:

lunge across the mat with 45/35 #

10 burpees

for time.

Scale with PVC;

Compare to 090214

Finish with PNF partner stretching of the hamstrings.

Post time to comments.

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4. Your job won’t take care of you when you are sick. Your friends and parents will. Stay in touch.

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Let Justin know if you would like to be featured in the “What is CrossFit Scars” video. We need people to do a testimonial on camera.

May 18th and 19th 2009

J.Scars — Mon, 18 May 2009 13:09:29 +0000

Its the Mini-CrossFit Scars Warriors

WU: Stretch out and do 10 rds of 3 push-ups, 3 sit-ups and 3 squats

SKILL: Pistol Progressions

WOD: 50 Lunges

10 Hanging Power Cleans (75/55#)

35 Lunges

20 HPC

20 Lunges

30 HPC

for time.

Post Time and load to comments.

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Reminder: No class Thursday Night to Monday the 25th. Have a great memorial weekend!

May 13th and 14th 2009

J.Scars — Wed, 13 May 2009 13:08:16 +0000

WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;

SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;

WOD: “Dirty Thirty”

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

For time; Do exercises in any order; Post time; loads and strategies to comments;

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Don’t forget to RSVP for the Picinic!

April 6th and 7th, 2009

J.Scars — Mon, 06 Apr 2009 12:53:57 +0000

WU: Stretch

do 30 abmat sit-ups; and then do the plank for a total of 2 mins

Skill: We will be introduced the the PVC pipe “clean”

WOD: 3 rds for time of:

Lunges- 30 steps

KB swings- 30 swings

Push-ups- 30 reps

Who called who on what to wear

Post Time to comments

02/14/09 Happy V-Day

J.Scars — Sat, 14 Feb 2009 08:16:26 +0000

Warm up and stretch out;

Pick one skill to try:

Run to the hedge and back for time;

Overhead Sloshy Squats for max reps;

Full ROM Pull-up;

WOD: 5 rds for time of
Overhead PVC squats the length of the school
10 burpees

Happy Valentine’s Day
(Remember for the guys doing the nutritional challenge you do get one free strike)

Nice Job Ladies

Nice job everyone, I hope you have a great Valentines Day!