Tuesday, May 1, 2012

For 2 Minutes, do the Max number you can of:
Push Ups
Sit Ups
Air Squats
* Take one minute break in between each exercise
2 minutes Push Ups- 1 minute break- 2 minutes Sit Ups- 1 minute break- 2 minutes Air Squats- 1 minute break
Remember- Chest to Deck on Push Ups, All the way back and all the way up (elbows to knees) for sit ups and keep your heels on the floor, and get low on your squats

Thursday, April 26, 2012

Tomorrow is the ABSOLUTE last day for Field Trip Permission Slip ($15) and/or T-Shirt Orders ($10).  

Skill Day
Come prepared to do work on one or more skills
Forward Rolls
Handstand Progressions
Double Unders
Cleans
Rope Climb

WOD
2 min Max Double Unders
If you don't have Double Unders, you will spend the 2 minutes trying to do them.

Field Trip Permission Slip Page

Tuesday, April 24, 2012

3 rounds for time
10 Dumbbell Thrusters, 5-8 pounds
20 Dumbbell lunges




Have you given me your T-Shirt Order form and/or Field Trip Permission Slip???

Saturday, April 21, 2012

WOD
75 Burpees for time

Permission slips AND T-shirt order forms need to be turned in by Wednesday of this week.  If you need a blank form see me on Monday!

Thursday, April19, 2012

GAME DAY!!!

Also, bring in Permission slips and T-Shirt forms.

Tuesday, April 17, 2012

AMRAP 6
20 Double Unders/ 60 Singles
20 Situps

*Sorry this is so late.
Bring in Field Trip permission slips
T-shirt order forms will be given out today!

Saturday, April 14, 2012

Warm Up:

2 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

then samson stretch

WOD:

6 rounds

20 chair dips

20 squats

Mid Atlantic Regional Competition

For those of you that forgot to pick up a permission slip, or lost it between here and home:)

CrossFit Mid-Atlantic Regional Competition Permission Slip

Thursday, April 12, 2012

WOD
Partner WOD
AMRAP 6 minutes
5 Burpee Tire Flips
2 Fifty Foot Sprints (the width of the basketball court)
*Burpee tire flips are done as a team.  Partner A does their sprints while Partner B holds the plank position.  Then you switch- Partner B does his/her Sprints while Partner A holds the plank position.

Tuesday, April 10, 2012

WOD
"Karen"
150 Wall Balls for time

There is an 8 minute cap on this Workout.  Your score will be the time you finish, or how many Wall Balls you complete in 8 minutes

Saturday, April 7, 2012

WOD

10 Rounds For Time

10 Walking Lunges

10 Pushups

Standards- Your back knee must touch the ground for every walking lunge, chest must touch the floor on push ups.

Post time to the comments section

Thursday, April 5, 2012

Warm Up
Super Squat Sequence-  I showed you the beginning of this last week.  Here's the full Super Squat Sequence from KStar and his site Mobility WOD
Test your air squat, do the right leg, re-test your air squat, do the left leg, then re-test the Air Squat


WOD
6 rounds for reps
1 minute Air Squats
1 minute Sit ups (If you don't have an abmat, just roll up a towel so that you have something under your lumbar curve of your back)
*No rest in between, go straight from Squats to Sit-Ups and back again.
0-1:00 Squats
1:00-2:00- Sit Ups
2:00-3:00-Squats
3:00-4:00 Sit Ups
all the way to 12:00
Post your scores to the comments section.  You should have a total Air Squat Score and a total Sit-Up score.

Tuesday, April 3, 2012

Warm Up:

3 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

then samson stretch- hold for 30 seconds each leg

WOD:

Death by Burpee

Complete one Burpee on the start of the first minute, 

Two Burpees on the second minute, 

Three Burpees on the third minute 

and so on until you can no longer complete the number within the minute.

Post the round you completed.  For example, if you fail on the 13th minute, your score would be 12.

Today's workout is from The Traveling WOD.  I'm loving their at home/on the go workouts. 

* It was inspired by an offhanded comment from one of the trainers (at at Level I Crossfit Certification).  So (the writer) Googled and found this description from CrossFit Southie in Boston.