Archive | October, 2011
Aside

October 17, 2011

Skill

Burpee

WOD

AMRAP

  • 5 Box jumps
  • 5 Burpees
  • Run around the poles

Game

Power Ball

Comments { 0 }
Aside

October 12, 2011

Warm up: 3 Rounds
3 Forward Rolls

15 m Crab Walk

10 Tuck Jumbs

20 Presses

Then, 3min Hot Potato Shuttle Run

Skill work:

Sumo Deadlift Highpull

WOD:

AMRAP

10 Sumo Deadlift Highpulls
10 Box Jumps

Game!
CrossFit Cars
Comments { 0 }
Aside

October 5, 2011

Get it?  Deadlift + Monkey (chimpanzee) Swings + it’s getting close to Halloween!

Warm up: 3 Rounds
5sec Handstand hold -> 10 Tuck jumps -> 30m Carioca> run 1 lap around the gym

Skill work:

Review Deadlift…yes, again! :)

Monkey hang

WOD: 10-9-8-7-6-5-4-3-2-1
Deadlift
Mountain climbers

Game!

Musical med balls

Comments { 0 }