Archive for January, 2012
Workout of the Day: 1-Feb-2012
Photo: (M. Liberatore)
Elements WOD
DB Hang Power Clean 3-3-3-3
12 min AMRAP
1 TGU Each Arm
1 Wall Climb
2 TGU Each Arm
2 Wall Climbs
and so on…
Workout of the Day: 1-Feb-2012
Photo: (M. Liberatore)
CrossFit WOD
Max Effort Power Clean 3-3-3-3-3 (63%, 70%, 77%, 85%, 93%)
12 min AMRAP
1 Wall Climb
1 Hang Squat Snatch
2 Wall Climb
2 Hang Squat Snatch
3 Wall Climbs
3 Hang Squat Snatch
and so on…for load and reps
If you are unable to perform a Hang Squat Snatch due to mobility issues, focus on Hang Power Snatch
Workout of the Day: 31-Jan-2012
Photo: (M. Liberatore)
CrossFit WOD
3 Rounds:
3 Muscle-ups
10 Pistols each leg for quality
30-20-10
Thrusters (DB/KB)
Jumping Pull-ups
For Load and Time
Time Limit 15 minutes
Evolutionary Biology and Medicine
Workout of the Day: 31-Jan-2012
Photo: (M. Liberatore)
Elements WOD
Front Squat 3-3-3-3
5 Rounds:
5 OHS
10 M Bear Crawl
20 Double Unders or 40 Singles
Thursday Elements Class 6:15 to 7:15pm
Hey everyone – we made some schedule changes and you now have a full hour of class time again on Thursday nights! Please note that class on Thursdays starts at 6:15pm and ends at 7:15pm.
Thanks!
Workout of the Day: 30-Jan-2012
Photo:
CrossFit WOD
Low Bar Back Squat 10@60%, 8@65%, 6@70%, 6@75%. 6@80%
5 x 2 min AMRAPs with 1 min rest in between
5 Snatch Balances
5 Burpees
For Load and Reps
Workout of the Day: 30-Jan-2012
Photo:
Elements WOD
KB Push Press 3-3-3-3
12 minute AMRAP
10 Wall Balls
20 OH Wall Ball Walking Lunges
200 M Wall Ball Run
Workout of the Day: 29-Jan-2012
Photo: (K. Graves)
CrossFit WOD
EMOTM for 10 min 3 HSPU
10-1-10
KB Swings
In between each set 10M Bear Crawl
For Load and Time
Should Performance Enhancing Drugs be Legal?
Workout of the Day: 28-Jan-2012
Photo: (K. Graves)
Elements WOD
DB Bench Press 5-5-5-5
4 sets of Max Pull-ups/Body Rows
10 minutes
Start with 30 Burpees
Then AMRAP
5 Wall Balls
10 Squat Jumps
Workout of the Day: 28-Jan-2012
Photo: (K. Graves)
CrossFit WOD
Max Effort Push Press 5-5-5-5-5 (55%, 63%, 70%, 77%, 85% of 1RM)
8 min AMRAP
Run 800 M
Then Squat Clean and Jerk for Load and Reps
Minimum 15 Reps
Could spending more time with family and friends help reverse chronic illness?
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