Looking great. Get ready for Nov 7th- The Vulcan.
“Bring A Friend Day”
Welcome everyone!
We are going to be going over some basic movements and then give you a healthy dose fo what CrossFit is all about.
The WOD (Workout of the Day) can be scaled to each persons individual fitness level.
AMRAP 15- As many rounds as possible in 15 minutes. (Scale to 8, 10 or 12)
5 SDHP (Sumo Deadlift High Pulls) 55#/75#- can be scaled to very low weight
7 C2F (Chest to the floor) Push-ups- can be scaled to knees
10 Squats
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.
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
WOD: “Fight Gone Bad”
3 rds with 1 min rest between:
1 min of max:
-wall ball 10ft target, 20/15 #
-sumo deadlift high pull 75 #/ 55#
-box jump 20 in
-push-press 75/55 #
-Rows
Count your reps for the round and add up all rounds at the end.
Post score and experiences to comments
Compare to 4/4/09
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7. Cry with someone. It’s more healing than crying alone.
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REMINDER: we are postponing the trip to moss rock reserve.
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Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo .
(Double click for full screen)
What do you think of our next T-Shirt?
WU: Stretch out. Do the hollow rock for 30 seconds. Then 30 mountain climbers. Repeat 2 times (total 3 rds)
Go through the progressions on the squat clean on the PVC.
WOD: AMRAP in 15 Mins of:
5 burpees; 10 abmat sit-ups; 15 SDHP
Post rounds complete and weight for SDHP to comments.
Also post any comments or suggestions on the next design on a T-shirt
WU: Stretch well and use the PVC pipe to go through full ROM with shoulders
SKILL: Hanging Power Clean (HPC)
WOD: 5 rds for time of
5 thrusters
7 HPC
10 SDHP
Ladies use 35# or more
Gents use 45# or more
WU: Stretch out really well, and go through the movements of the WOD
WOD: “Fight Gone Bad”
3 rds of five 1 minute stations and a 1 minute rest:
Do as many reps as possible throughout the WOD
WallBall- 20#/10#
Sumo Deadlift High Pull- 75#/45#
Box Jump
Push Press- 75#/45#
Ring Rows
Post total score in comments and the top 3 guys and girls get posted on the whiteboard.
A little rain and lightning never hurt anyone
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
