Archive for December, 2010
Happy Burpee New Year!
No classes today. Check Facebook, some of the coaches may open the gym for a non-coached WOD.
New Boot Camp and Intro Class Schedule (both are now one class):
630am Mon/Wed/Fri
600pm Mon/Tue/Wed/Thr
900am Saturday
Anyone can drop in to a Boot Camp/Intro Class. Invite your friends!
Workout of the Day: 31-Dec-2010
Photo: (K. Graves, CFP Partner Throwdown)
Boot Camp @ CFP
5 min Skill: Pull-ups
5 min max Jump Ropes
21-15-9
Push-ups
DB Squats
Row
Workout of the Day: 31-Dec-2010
Photo: (K. Graves, CFP Partner Throwdown)
CrossFit WOD
5 min Skill: Shoulder Mobility
“Collin”
6 Rounds for time of:
400m Sandbag Carry (50#)
12 Push Press (115#)
12 Box Jumps (24″)
12 SDLHP (95#)
Time Domain: 40 minutes
Workout of the Day: 30-Dec-2010
Photo: (CrossFit 508, CFP Partner Throwdown)
Boot Camp @ CFP
5 min Skill: Pull-ups
12 Pack in a 6 Pack
3 Rounds:
12 Box Jumps
12 Sandbag Squats
12 MB Sit-ups
12 Back Extensions
12 Lunges (each leg)
12 SDLHP
Workout of the Day: 30-Dec-2010
Photo: (CrossFit 508, CFP Partner Throwdown)
CrossFit WOD
5 min Skill: Shoulder Mobility
AMRAP in 20 min of:
1 Rope Climb
20 Hand Release Push-ups
30 Squats
Time Domain: 20 minutes
Workout of the Day: 29-Dec-2010
Photo: (CrossFit 508, CFP Partner Throwdown)
Boot Camp @ CFP
5 min Skill: Pull-ups
AMRAP in 15 min of:
5 Pull-ups
10 Burpees
15 Wall Balls
Workout of the Day: 29-Dec-2010
Photo: (CrossFit 508, CFP Partner Throwdown)
CrossFit WOD
5 min Skill: Shoulder Mobility
Overhead Squats 3×3
3 Rounds for time of:
500m Row
50 Box Jumps
Time Domain: 20 minutes
Workout of the Day: 28-Dec-2010
Photo: (M. Santos, CrossFit Kids)
Boot Camp @ CFP
5 min Skill: Pull-ups
Going Full Circle
5 Stations, 1 min at each station, 3 rounds:
Jump Rope
DB Push Press
Squats
Ab Mat Sit-ups
KB Swing
1 min Rest
Workout of the Day: 28-Dec-2010
Photo: (M. Santos, CrossFit Kids)
CrossFit WOD
5 min Skill: Shoulder Mobility
10 Rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Time Domain: 30 minutes
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