Hey Everybody! Classes are cancelled for Saturday am! Shovel carefully!
WOD
Friday 2/8/2013
Basics
Skill kettlebell sumo deadlift highpull
4 Rounds
20 KB SDHP
10 push-ups
20 Abmat sit-ups
Crossfit
Strength
20 Rep Squat Challenge. Pick a weight that you can Back Squat for 10 reps unbroken(your 10 rep max) and squat it 20 times (or as close to 20 as possible) without racking the weight.
WOD
5 rounds
10 KB swing 55/35
10 KB goblet squat 55/35
10 V-ups
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”-Arnold Schwarzenegger
2/7/2013
THURSDAY 2/7
STRENGTH
SQUAT CLEAN
5-3-1-1-1-1
CROSSFIT
12 Min Amrap
5 Squat Clean 135/95
10 Burpee Box Jumps
15 Situps
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.”
BE PREPARED TO CROSSFIT IN THE SNOW!!!!!
Wednesday 2/6/13
Strength:
Thrusters
5x3x1x1
Basics:
12 Minutes
30 Box Jumps 24/18
40 KB Swings 45/25
50 Air Squats
Remainder of time Row
CrossFit WOD:
*Buy in 100 Jump Ropes
7 Rounds For Time
8 Thrusters 95/55
10 Chest To Bar Pull Ups
8 Toes To Bar
*Cash Out 200 Jump Ropes
Other gyms use machines…CROSSFIT STRONG ISLAND builds them
TUESDAY 2/5/13
WOD:
“Baseline” and some..
500 m Row
40 BW Squat
30 Ab Mat Sit-ups
20 Push Ups
10 Pull Ups
Ranking Chart:
Men, Women
Rest 3 Minutes
5 Rounds For Time
1 Lap down and back on turf Farmers Walk with bumper plates 45/25
5 KB Cleans each arm 55/35
10 HSPU
”…only bodybuilders are careful not to work the entire body in a workout. This is one of the key distinctions between athletes and bodybuilders.”
– Greg Glassman, Founder of CrossFit
Monday 2/4/13
Strength:
Weighted Ring Dips 5×5
Basics:
250 Meter Row
21 Thrusters 45/33
21 Push ups
250 Meter Row
15 Thrusters 45/33
15 Push ups
250 Meter Row
9 Thrusters 45/33
9 Push ups
CrossFit WOD:
21-15-9 For Time
Squat 225/155
Stiff Leg Deadlift 185/125
Pull Ups
“You can never cross the ocean unless you have the courage to lose site of the shore.”
2/1/2013
FRIDAY 2/1
STRENGTH
Power cleans
5x3x1x1
BASICS
“Mini angie”
For Time:
50 pull ups
50 push ups
50 sit ups
50 Air squats
CROSSFIT
“Angie”
For Time:
100 Pullups
100 Pushups
100 Situps
100 Air Squats
1/31/2013
THURSDAY 1/31
STRENGTH
Front squat
5×3
Crossfit
12 min Amrap
10 Box Jumps 24/20
10 kb sumo dead lift high pull 55/35
10 V ups
Rest two minutes
10 Min Amrap
5 hand stand push ups
10 ring dips
15 burpees
“Hiding from your weakness is a recipe for incapacity and error.” Coach Glassman
