For time: 5 Clean and Jerks 135/95 5 Rounds of Cindy 4 Clean and Jerks 135/95 4 Rounds of Cindy 3 Clean and Jerks 135/95 3 Rounds of Cindy 2 Clean and Jerks 135/95 2 Rounds of Cindy 1 Clean and Jerks 135/95 1 Round of Cindy Coach’s Notes: one round of Cindy consists of [...]
Archive for September, 2011
Saturday: 111001
Posted: September 30, 2011 by Todd Katz in WODsTags: Air Squats, Cindy, Clean and Jerk, Pullups, Pushups
34
6 Rounds for time: 100 Meter Farmers Walk (see notes on weight) 25 Double Unders Post time to comments: Coach’s Notes: Men use 70# or heavier per hand. Ladies, use 50# or heavier per hand. No penalty for putting weight down. Also, you are not allowed to carry your jump rope while doing a Farmer’s [...]
Reminder: Nutrition seminar begins tonight promptly at 6:00 pm…. WORKOUT TO FOLLOW. If you are working out tonight please register as EVENT. NOTE: If we have more than 30 people for the workout it will be run in 2 heats. If you can make it to 1030 or NOON please do so! Goodbye to two [...]
Thursday: 110929
Posted: September 28, 2011 by Todd Katz in Uncategorized, WODsTags: Dumbell Push Press, Hip Extensions, KB Cleans, Row, Slam Balls, wall ball situps
Reminder: Nutrition Seminar begins promptly at 6:00 PM. Workout follows the seminar, somewhere around 7 pm. 5 rounds for reps: 1 minute Wall Ball Situps 1 minute Slam Balls 1 minute Row (Cal) 1 minute DB Push Press 25/35 1 minute KB Power Clean 1.5/1 pood Post total number of reps to comments:
Wednesday: 110928
Posted: September 27, 2011 by Todd Katz in WODsTags: Clean and Jerk, Olympic Total, Snatch
Olympic Total: 1 Rep Max Snatch 1 Rep Max Clean and Jerk Post total load (kg or pounds) to comments: Compare to: 101228 Coach’s Notes: After a general and specific warmup, you may take 3 attempts at each lift beginning with the Snatch first. In the Snatch the weight MUST be lifted in one motion [...]
Tuesday: 110927
Posted: September 26, 2011 by Todd Katz in Uncategorized, WODsTags: Front Squat, Situps
For time: 21-18-15-12-9-6-3 Front Squats 135/95 Weighted Situps 30/25 Post times to comments:
Monday: 110926
Posted: September 25, 2011 by Todd Katz in UncategorizedTags: box jump, Jack, KB Swing, push press
“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Compare to: 100829 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died [...]
Sorry for the late notice, but we just received word that the county is coming for an inspection. ALSO REMINDER: NO SATURDAY CLASSES. Not too late to sign up for Striking Certification.
REMINDERS: Striking Certification is this weekend. All CrossFit classes on Saturday are cancelled. Not too late to sign up for the Striking Cert!!! If you like hitting stuff, you’ll be hitting stuff all weekend!!! This was the most fun I’ve ever had at a CrossFit cert!!! It’s NOT JUST for trainers!!! It’s for anyone who [...]
Snatch 1-1-1-1-1-1-1 Post load AND WHAT YOU NEED TO WORK ON to comments: Coach’s Notes: Receive in full squat position. Technique is critical! Make sure you are absolutely solid before adding significant weight!!! Compare to: 110617
