Tuesday 2/12/13
Strength: Deadlifts 5×5
WOD:
“HELL ON EARTH“
15 Minute AMRAP
8 Deadlifts (225/150)
12 OHWL (45/25) Over Head Walking Lunges with a Plate
WOD
Monday 2/11/13
Strength: Snatch: 5×5
WOD: 3 RFT
15 Kettlebell Snatch (left arm) (55/35)
15 Knees to Elbow
15 Kettlebell Snatch (right arm) (55/35)
45 Hollow Body Sit-ups
Basics:
Skill: Snatch
Wod: 3 RFT
15 Kettlebell Swing
15 Knees to elbow
15 Ball Slams
15 Abmat Sit-ups
Classes Cancelled Tomorrow
Hey Everybody! Classes are cancelled for Saturday am! Shovel carefully!
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.”
