Recipe: Sweet potato pancakes (Latkes) YUM! Team WOD: AMRAP 20 min. Teams of 3. 400m. Run, 15′ rope climb, KB swing (35,53#) 1 person runs, other 2 team members alternate completing as many rope climbs as possible (only 1 person works at a time), once runner returns rotate stations and complete kb swings, alternating stations […]
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
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
“Without rest, a man cannot work; without work, the rest does not give you any benefit.” – Abkhasian Proverb WOD: ‘Jackie’ 1000 m. Row 50 Thrusters (30,45#) 30 pullups (compare) 415 Competitor: Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1″,
