Month: October 2012

Thursday, November 1, 2012

MOD (Movement of the day) Push Jerk/Split Jerk Intro Then 5-5-5 from the rack – WOD (Workout of the day) Tabata This: Double Unders Hand Release Push Ups Air Squats Sit ups – “Even if your workdays consist of alternating between hunkering down over the laptop in a full Grok squat with perfectly neutral lumbar spine and […]

Wednesday, October 31, 2012

WOD (Workout of the day) – “EVIL EVA” 5 Rounds for time of: -800m Run -30 KBS (2/1.5) -30 Pull Ups – Eighty percent of success is showing up… – – A few housekeeping notes: – 1. Everyone needs to sign up through Mind Body Online as soon as possible. If your card has not […]

Tuesday, October 30, 2012

MOD (Movement of the Day) OHS (overhead squat) intro and then -10×3 with light weight focusing on form – WOD (Workout of the Day) 3RFT of: -10 Dumbbell Snatch right arm (10/30) -15 Burpees -10 Dumbbell Snatch left arm (10/30) – Breaking the Mental Barrier Posted on October 19, 2011 by Josh Bridges The mind is […]

Monday, October 29, 2012

MOD (Movements of the Day) Dumbell Snatch intro  – Back Squat 5-3-3-1-1-1-1 Increase weight each set. – As a reminder, this Saturday is the grand opening! We hope everyone will stop by between 2 and 5. There will be lots of food as well as beer and wine. – We hope everyone can make it!

Sunday, October 28, 2012

Workout of the Day  – Run 800 meters 10-Body weight Deadlifts 20-GHD Sit Ups 30-Box Jumps 24’/20′ 40-KBS Green/Yellow 50-Double Unders 40-KBS Green/Yellow 30-Box Jumps 24’/20′ 20-GHD Sit Ups 10-Body Weight Deadlifts Row 1000 meters

Saturday, October 27, 2012

Team WOD – “Deck of Cards” – Hearts- Push Ups Diamonds- Pull Ups Spades- Hanging Knee Raises Clubs- Air Squats – Face cards are 10 Aces are 11 Numbered cards are as valued “Jokers” are a 200m Run!!!!!!!!!!!

Friday, October 26, 2012

Workout of the day: 20 Min AMRAP (as many rounds as possible) of : Run 200m and then rest 30 Sec (The coach will show you 200m route.) Fundamentals, Virtuosity, and Mastery An Open Letter to CrossFit Trainers CrossFit Journal August 2005 Greg Glassman In gymnastics, completing a routine without error will not get you […]