Month: January 2011

1/31/10 Monday Back Squat WOD

    STRENGTH: 50+ Back Squat Build to 3RM (if you’re feeling good go for a 1RM)-50  Back Squat Build to 5RM  METCON: 50 Double Pushup Burpees for time Coach Glassman on the Open Sectionals

1/28/11 Friday OHS WOD

STRENGTH:20 min to establish your 10 Rep Max in the Overhead Squat METCON:For time:500m/450m Row 30 Box Jumps 24/2015 KB Thrusters R Arm 53/3515 KB Thrusters L Arm 53/35 10 Tips for Success for the CrossFit Newbie   – thank you Jules for the link The Reverse Hyper Part 1 with Kelly Starrett– If you aren’t using it …
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1/27/11 THURSDAY Swings and DUs WOD

6:00 AM CLASS CANCELED – ALL OTHER CLASSES ARE ON Rx:3 Rounds for time:50 Double Unders21 Swings 70/44 Tom – 4:19Ed – 4:34Nick – 4:58Andy P – 5:10Kristie – 5:49Greg – 5:55Ninja – 6:04Kevin T – 6:19Seb – 6:51Rob – 7:05Jeff S – 7:18Tim – 7:57Rita – 11:16Harkey – 13:05  44/30Kevin C – 8:39 53lbEric …
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1/26/11 Wednesday Team WOD

In Teams of 3 with 2 teammates working at once, complete 10 reps of any movement to score 1 point. 15 min ClockHang Power Snatch 95/55Wall Ball 20/14 5 min 15 min ClockRowing – CalsBurpee Hurdle Jump  Partner Challenge Update: – Start time: 10:00 AM – 3 WODs TBA week of the event – Everyone …
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1/25/11 Tuesday Front Squat 5RM WOD

STRENGTH:Take 20 min to establish your 5 Rep Max in the Front Squat SKILL:3 Rounds of:60 sec KTE60 sec Rest60 sec Dips60 sec Rest60 sec Lunge DB Clean & Press60 sec Rest  thanks Jeff Sansone for sending this in


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