Rounds 5 10 15
4 Thruster Push Ups Air Squats
3 Man Makers Push Ups Air Squats
2 Push Press Push Ups Air Squats
1 Bent Over Row Push Ups Air Squats for time, (#95/65)
The class did a set of Tabata: rowing (continue rowing easy on the :10 off, shuttle runs and then finished with tabata air squats (hold at bottom) and push ups (hold on the plank)
4 Rounds of each. (2 Rounds at the beginning of the workout as warm up, 2 rounds at the end of the workout)
February 9, 2010
Categories: Workouts . . Author: wskidawg . Comments: Leave a Comment
Image: Billy showing us his overhead squat.
WOD:
Back squat 2-2-2-2-2-2-2
Rest 60 sec in between sets.
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February 9, 2010
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment
Image: Corey and his 95lb overhead squat.
WOD:
“Stephen“
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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February 8, 2010
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment
That is Katie B hiding in the back! Gayla had to bolt to work and missed this pic, but she moved a lot of weight this AM.
WOD: Lift 8000 lbs from ground to overhead for time and form (men). 6000 lbs for women. Divide the weight you lift into either 8000 or 6000 to determine the number of reps.
Finished with a set of 200 and 50 Good Mornings (#45) and 200 with 50 toes to bar (#45)
CrossFit with Swimming tomorrow (SUN) at Brenau U. 3:00 PM. Only $10.00 pay inside the pool on deck.
February 7, 2010
Categories: Workouts . . Author: wskidawg . Comments: Leave a Comment
Image: Gayla with great form on the deadlift!
WOD:
Deadlift 5-5-5-5-5-5-5
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DONT FORGET ABOUT JACK’S POSE CLASS TODAY AT 10AM.
DONT FORGET ABOUT NEW CLASSES ON TUESDAY NIGHT 6:30PM AND MONDAY/WEDNESDAY MORNINGS AT 6 AM.
February 6, 2010
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment
Mon 6 PM Review: Choice Workout “Kelly” which I got to do with Laura’s class at noon (David, Seth, Nikki, Chris, Laura or
400 Run, 15 OHS, 200 Run, 15 Front Squts, 400 Run, 15 Back Sqts, 200 Run, 25 Thrusters (#95/#65 for all lifts)…then rest then 2-2-2 of OHS (choose a weight that you can do for all reps- rest as needed)
Intro to Pose Running on this SAT,
Feb 6th, 2010 10:00 AM to 11:00 AM. $10.00 per person. Drills and video analysis to run efficiently and injury free. For more information please call Jack, or email jwhaire@yahoo.com.
February 4, 2010
Categories: Announcements, Workouts . . Author: wskidawg . Comments: Leave a Comment
WOD: 1 min on 1 min off of the following (keeping total reps for each during each round) for 3 Rounds:
Kettle Bell Swings (#53/#35)
Pull Ups
Air Squats
Shoulder Press (#75/#45)
rest 5 minutes then 1 X 800 for time
February 2, 2010
Categories: Workouts . . Author: wskidawg . Comments: 1 Comment
Image: Kelly showing us her overhead squat. Im looking for an increase in 5 lbs on the next overhead squat workout!
WOD:
“Griff“
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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NEW CLASSES START TOMORROW! 6:30PM TUESDAY AND 6 AM ON MONDAY AND WEDNESDAY!
February 2, 2010
Categories: Uncategorized . . Author: laurahead . Comments: Leave a Comment
Image: Look at those perfect push presses! Those girls are midline and tummies tight. Picture perfect. (Even if it was a little staged)
WOD:
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
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BEGINNING TUESDAY THE 2ND WE WILL BEGIN A 6:30PM CLASS AND WEDNESDAY 3RD WE WILL BEGIN A 6 AM CLASS. THE NEW CLASSES WILL BE EVERY TUESDAY AT 6:30 PM AND M/W AT 6AM!! COME CROSSFIT AT THESE TIMES. THE NUMBERS WILL BE LOW AND IT WILL BE LIKE A PRIVATE TRAINING SESSION FOR SUCH A SMALL PRICE. TAKE ADVANTAGE NOW!!!!!
February 1, 2010
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We will be a force if we ever figure out how to row properly! I did think a few of their rowers will need maintenance after Doug T, Scot L, Chase S, Ray M, John DeP, got done rowing!
Team with Trophy, Doug T had to run!
January 30, 2010
Categories: Uncategorized . . Author: wskidawg . Comments: 10 Comments
