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FRIDAY 10.26.2012

"Keep Going"

50m Walking lunge
50 Hand Release Push-ups
50 Double-unders
25 Towel Knees to elbows
25 Towel Pull-ups
50 Box jump (24/20)
25 Overhead squats (65/45)
25 Toes to bar
25 L-pull-ups
50 Sit-ups

Rx Standard for L-pull-ups is ankles above hip crease.

No DUs scale. Count missed attempts.

THURSDAY 10.25.2012

1. OHS
5-5-5-5-5

2. "Balls..."
Complete 80 wallballs for time

every minute, on the minute, bear crawl corner to corner (~25m) and then run back to the wallball.


Courtesy Crossfit OneWorld

WEDNESDAY 10.24.2012

6:30am & 7pm

1. Strict T2B
3 sets of Max Reps.
Rest 2 min between sets.


2. 21-15-9
Deadlift (225/155)
Thruster (95/65)

Scaling T2B: If athlete cannot get Toes to the Bar a partner will hold a pvc pipe near the athletes max height. This will be the target to touch toes to.

 

6pm

INTRO TO SKILLS & STRENGTH CLASS
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 10.23.2012

at 5p, 6p & 7p:

1. Weighted Pullups
7-7-7-7

2. "Susan"
5 rounds
200m run
10 air squats
10 plyo pushups

MONDAY 10.22.2012

at 6:30am, 5pm & 7pm

"Walking Dead"

5 Rounds:
15 Walking Lunge Steps carrying a (95/65 lb) barbell in the front rack position
30 Double Unders

DUs Scale is 3 singles

6pm

INTRO TO SKILLS & STRENGTH CLASS
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

SATURDAY 10.20.2012


No class today. Instead, we'll be holding mini WODs for DRG's Ultimate Fitness Experience from 9:45 to 1 pm. Stop by and try all the classes the gym has to offer!

FRIDAY 10.19.2012

1. Snatch
2-2-2

2. "Balls"
21-15-9:
Soccer Throw (20/14)
Double Wallball (20/14)
Ball Slams (15/10)

"Soccer Throw" = Ball is thrown overhead at the wall from behind line, ideally with enough force to roll back to you.

Double Wallball= Wall ball is thrown and 1 air squat is performed before catching the ball. Wall ball must still clear 10ft height target.

THURSDAY 10.18.2012

"Chasing Invisible Fran"
3 rounds for time:
200m run
21-15-9
Air Squats
Ring Pushups

Ring Pushups Scale: We prefer to keep athlete on the rings in a plank position if possible, Bands will be hung from the pull-up bar to reduce resistance.

WEDNESDAY 10.17.2012

@6:30a & 7:00p

1. Strict K2E
3 sets of Max Reps. Rest 2 min between sets

Scaling K2E: If athlete cannot get Knees to the Elbows a partner will hold a pvc pipe near the athletes max knee height. This will be the target to touch knees to.

2. "Niner niner"

9 Minute AMRAP:
(Complete KB series on one side first before moving to the other side)
3 One arm KB Swings
3 One arm KB Cleans
3 One arm KB Push Press
3 One arm KB Snatches
3 Bar Muscle-ups

Bar muscle-ups sub: 6 pike jumps + 6 pushups

@6p:
INTRO TO SKILLS & STRENGTH CLASS
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

TUESDAY 10.16.2012

1. Strict Press
9-9-9-9-9

2. 9 rounds (60 seconds on/ 30 seconds off):
1 Squat Clean (185/125)
Max DUs

Score is total DUs

DU scale is tuck jumps