12.15.15 WOD
December 14, 2015
Athletes, I would like to bring a few things to everyones attention, so that we are all on the same page.
Memberships are not transferable between family members. Meaning if a father purchases a membership, his wife or children may not use his visits. That membership is solely for the father.
The reason that our Crossfit gym does not have contracts is because we allow things that other gyms don't and have rules that other gyms don't, like making
12.14.15 WOD
December 13, 2015
WOD:
4 Rounds for time:
400m Run
25 Thursters 45/35
15 Handstand Push-Ups
Note: please do not drop or slam the barbells.
12.11.15 WOD
December 10, 2015
WOD:
For Total Reps of:
"Tabata Bottom 2 Bottom"
Rest 1 Minute
"Tabata Sit-Ups"
Rest 1 Minute
"Tabata Push-Ups"
Rest 2 Minute then,
Establish 1 rep max back squat
12.10.15 WOD
December 9, 2015
Great news! We just received our first shipment of Barlean's Fish Oil. This stuff is an incredibly tasty source of fish oil, and is ultra high potency (1500mg of EPA/DHA per tbsp). We're carrying three flavors in the 16 ounce bottles--Key Lime, Passion Pineapple & Citrus Sorbet--cost for these is $28. All three taste great, with a smooth texture & no "fish oil burp"! We also have Key Lime in the 8 ounce bottle for $16. We have bottles of
12.9.15 WOD
December 8, 2015
10 Minute AMRAP of:
15 Toes to Bars
10 Pull-Ups
5 Power Snatches 75/55
Then
10 Minutes to establish a 1 Rep Max Push Press
12.8.15 WOD
December 7, 2015
WOD:
Establish a 1 Rep Max Snatch:
1 ~ 30-50%x8 ~ Rest 2 minutes
2 ~ 60%x5 ~ Rest 2 minutes
3 ~ 70%x3 ~ Rest 3 minutes
4 ~ 80%x1 ~ Rest 3 minutes
5 ~ 90%x1 ~ Rest 5 minutes
6 ~ (max out) 100%x1 ~Rest 5-15 minutes
7+ ~ (max out) +2-5%x1 ~ Rest 5-15 minutes
12.7.15 WOD
December 6, 2015
Athletes, it is here. 1 rep max week. After a long 11 weeks of oly lifting we can now retest our lifts. We will not be doing every lift we did upon starting this oly cycle.
We will be doing the Snatch on Tuesday and the Clean and Jerk on Thursday. Our classes those days will be lifting only. On the other days of the week we will be doing 1 rep maxes on other lifts. The lifts will be a surprise.
I can't wait to see how everyone has improved.
Coach
12.4.15 WOD
WOD:
15-12-9-6-3 for time of:
Power Cleans 165/115
Strict Ring Dips
After every round 30 second L-Sit.
12.3.15 WOD
December 3, 2015
WOD:
15 Minute AMRAP of:
20 Wallballs 20/14 @ 10/9'
5 Bench Press 185/130
30 Overhead Walking Lunges 45/35 (plate)
10 Burpee to 6" Target
12.2.15 WOD
WOD:
Ascending and descending ladder
1-2-3...9-10-9...3-2-1 of:
Box Jumps 24/20
Hand Release Push-Ups
Pull-Ups
25 Minute time cap.
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