Thursday
WOD: A. Deadlift 45% x 10 55% x 10 65% x 10+ B. 10-12 min: Tripods/headstands/uni-lateral loading skill work (click here)
January 2015
Wednesday
“All too often, CrossFitters lose sight of the small victories that lead to big goals. Instead of focusing on the awesome thing that just happened, they are focused on the daunting feeling that there’s, still, more work to be done. For 2015, we encourage you to keep a journal that you can maintain daily, weekly,
Tuesday
WOD: A. Row technique B. OTM x 20 min total: Odd: Row max Cal. Even: Rest/easy row. Post scores for each row interval and total combined.
Monday
Throughout 2015 we will have programming cycles that will consist of 6 full weeks of programming emphasis with testing/re-testing followed by 1 de load week, with main testing always being on Mondays and re-testing always being the Monday of the de-load week directly after the 6 full weeks ends. The First quarter (2, 6 week
Saturday and Sunday
Sat. Jan. 3 8-10a: Open Gym. 10:30a: FREE Kids workout! 10-11a: Olympic Lifting 11-12a: January FREE BAF Workout! Sun. Jan. 4 Possible Open gym @ 4pm. Look to Facebook wall for post.
Saturday and Sunday Read More »
Friday
Post by Juggernaut Training Systems. WOD: 2 person teams, Four sets for times of: 500 Meter Row 15 Deadlift (225/155 lbs) 15 Handstand Push-Ups *While partner 1 is rowing 500m. partner 2 is completing 15 dl/15 hspu once both partner complete that work they switch spots and continue, finishing 4 round per person, 8 rounds
Thursday- New Years Day!
WOD: In teams of three, with one person running 200 meters at all times, complete as many rounds and reps as possible in 20 minutes of: 15 Dumbbell/KB Push Press 15 Box Jump Overs Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only
Thursday- New Years Day! Read More »
