12 Days of Christmas 1 Handstand Pushup 2 strict pullups 3 Box jumps (24″, 30″) 4 pistols (2/leg) 5 Burpees ( partners complete together) 6 Toes to Barr 7 Partner Medball Squat Throw (24#, 30#) (7 throws each, 14 throws in all) 8 Kettlebell Pushpress (35#, 53#) 9 overhead walking lunges (25#, 45#) 10 Kettlebell […]
Schedule Reminder: Saturday 24th (normal schedule): 10am Olympic lifting. 11am Team WOD. Sunday 25th: Closed Monday 26th: ONLY 12 noon Team WOD (No cap on class, all are welcome-the more the merrier.) WOD: Make up/skill/goat 1. Deadlift 3@70%. 3@80%. 3+@90%. 1a. If you already did DL, work on gymnastics skill work: pullups, TTB, handstands, ring
The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. CFJ-Deadlift Mobility work: Load Sequencing Fault: Deadlift MOD: (music of the day) Common Market submit your preferred music by email and we will play it ALL day! WOD: Part 1: Deadlift. 3@70%.
“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” CFJ-OHS Overhead Squat-Video WOD: 5 Rounds: 15 Overhead Squat (65,95#) 15 pullup
Clean and jerk From Wikipedia, the free encyclopedia WOD: Part 1: Clean & Jerk progressions. Part 2: Clean & Jerk. 15 min to work up to solid heavy single. Part 3: 80% of that 5×1.
Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency. CrossFit Rowing Trainer Course: Technique Mobility: Hammer the hammies: Row Prep. WOD: Row max distance for each time. 2 min on, 2 min rest 4 min on, 4 min rest 6 min on, 6 min rest 8
Schedule Reminder: NO CLASSES TODAY! Jenna and Shaun are in Ft. Wayne at an Olympic lifting seminar. “If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.” – Henry Ward Beecher
REMINDER: We will be CLOSED Saturday Dec.17, due to Shaun & Jenna attending an olympic lifting seminar in Ft. Wayne. DO YOUR MOBILITY- there NEVER is a day off! WOD: GOAT (weakness) Pick 1 Strength GOAT (Shoulder Press, Backsquat, Deadlift) & 1 Body Wt./Gymnastics GOAT (pushup, squat, pullup, dip, hspu, burpee) 20 min. Clock: on
“Language” with Greg Amundson by Again Faster Equipment – video [wmv] [mov] WOD: AMRAP 15 min: 200 m. Run 20 box jump (20,24”) 20 pullup 415 Competitor: Row or Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on Perform each set at just short of maximal effort.
Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold Coast, February 3rd through 5th – video [wmv] [mov] WOD: The Ensign Complete as many rounds as possible in 3 minutes: 3 Power Clean (105,155#) 6 Push Ups 9 Air Squats / 9 Ring Dips *Perform Air Squats on Rounds 1, 3, 5 and Ring Dips
