Pyramid
– Situps (1 Minute)
– Air Squats (2 Minutes)
– Jump Rope (3 Minutes)
– Row (4 Minutes)
– Jump Rope (3 Minutes)
– Air Squats (2 Minutes)
– Situps (1 Minute)
Category: Workouts
Categories
2010-06-14 UGS
Four Rounds
1a. 5 Zercher Squats
Four Rounds
2a. 5 Tire Flips
2b. Jumping Lunges
Four Rounds
3a. 200′ Tire Drag
3b. 25 Weighted Situps
Lower Body Max Effort
1. 5RM Good Morning
2. 5 x 3 Split Squats
3. 3 x 20 Dimmel Deadlift
4. 5 x 10 Weighted Situps
“Fran”
Courtesy of CrossFit.com
21-15-9
– Thruster
– Pullup
Categories
2010-06-12 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Lumberjack 20
– 20 Deadlifts (275#/185#) / Row 500m
– 20 KB swings (2 pood) / Row 500m
– 20 Overhead Squats (115#/75#) / Row 500m
– 20 Burpees / Row 500m
– 20 Pullups (Chest to Bar) / Row 500m
– 20 Box Jumps (24″) / Row 500m
– 20 KB Clean Catch Squats (32kg/24kg) / Row 500m
Categories
2010-06-11 UGS
Five Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Four Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 Knees to Elbows
Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Step Up
3. 5 x 10 Glute Ham Raise
Press Slide
– 1 Press
– 2 Push Press
– 3 Push/Split Jerk
Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 3 x 5 Ring Dip
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp