Month: December 2012

Sunday, December 30, 2012

WOD- 21-18-15-12-9-6-3 Ground to Overhead with Plate (45, 25) 3 Burpees + 30 Double Unders New Year’s Schedule- NYE 6am, 7am, 9am & noon NY Day Noon, 5, 6, 7pm

Saturday, December 29, 2012

Team WOD For Time: 100 Burpees 100 Wall Balls (20,14) *Every time you stop and rest/switch partners do 5 abmat sit-ups Holiday Schedule: NYE 6am, 7am, 9am & noon NY Day Noon, 5, 6, 7pm Check out this great article by  Danya Levine – CNN CrossFit: It’s anybody’s game As I stood in the Home Depot […]

Friday, December 28, 2012

WOD -20 Calorie Row -30 Wall Ball 20/14 -20 T2B -30 Box Jump 24/20 -20 KB SDLHP 53/35 -30 HRPU -20 S2OH 115/85 -30 Back Squat 115/85 A New Year’s resolution is a commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. A key element to […]

Thursday, December 27, 2012

MOD Push Press 5-5-3-3-1 “Lucy” 5 RFT of: 5 Pull ups 10 Burpees 400M Run Top 10 New Year’s Crossfit Resolutions Thanks to 1 Armed Fit Guy 10.  Not to mutter “go f— yourself” under my breath, to the trainer, when my squat isn’t deep enough. 9. Not to steal someone else’s <bar, kettlebell, band, […]

Wednesday, December 26, 2012

NORMAL SCHEDULE UNTIL NEW YEAR’S EVE – MOD Over Head Squats 5-5-3-3-1-1-1 – WOD 21-15-9 rep rounds of: Right Arm DB Snatch Left Arm DB Snatch Pull-ups – New Year’s Eve/Day Schedule NYE 6am, 7am, 9am & noon NY Day Noon, 5, 6, 7pm

Tuesday, December 25, 2012

MERRY CHRISTMAS! COME WORKOUT AT 10AM!! THE WOD IS A SURPRISE! SRC Christmas Schedule: Christmas Day 10am NYE 6am, 7am, 9am & noon NY Day Noon, 5, 6, 7pm – 500 meter row Blue mat -roll out -mobility -shoulder pass throughs Warm up: 3 rounds not for time Samson stretch 10 lunges 10 air squats […]

Monday, December 24, 2012

SRC Christmas Schedule: Christmas Eve 6am & 9am Christmas Day 10am NYE 6am, 7am, 9am & noon NY Day Noon, 5, 6, 7pm – WOD 10 rounds for time of Row 200m 10 Pull ups 10 Push ups 10 Sit ups 10 Squats