All posts by palcross

Friday 8.29.14

Bert buffIt’s already that day again…FRIDAY CRYDAY!!  It is the day we all look forward to!  Let’s have some fun with this one!!

WOD:  For time:
10 HSPU
Run 200
20 One armed KBS (switch hands on the way down)(53/35)
Run 400
30 Walking Lunge steps in front rack position (115/85)
Run 400
20 Strict Shoulder Press (115/85)
Run 200
10 Muscle Ups

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Thursday 8.28.14

baby pullup w catA Huge shout out to Nat on completing her first CrossFit workout with the group!  Keep it up…You did great!

Monday we will celebrate Labor Day with a group workout at 8am.  All other classes are cancelled in observance of the holiday.

Strength: 5 x 8 at 65% of 1rm. Rest 60 sec. between sets
Push Press
Clean and Jerk

WOD:  For time: “Flying Grace”

30 Clean and Jerks
30 Butterfly Pullups

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Tuesday 8.26.14

help others dogsEach day your coaches come into the box and our number one goal is to help you. In any way we can and in any way you need, we are here to get you to where you want to go. Thanks for letting us be a part of your fitness journey!!

Strength: 5 x 8 @ 65% (yes, same weight as last week)
60 sec. rest between sets
Front Squats
OHS

WOD: 10  min. AMRAP of
21 Mountain Climbers
15 WallBalls (24/20)
9 Burpees

After Party:
200 Double Unders For time

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Thursday 8.21.14

a signi know it is hard to be last.  I know it is hard to hear people calling their name on an AMRAP and you are struggling to comlete a round,  All of us have been there. (I’m there most days right now!)   BUT….don’t let that ego turn you into someone who cuts reps or shorts a movement to try to compete.  It doesn’t matter where you finish just that you start!!!  It is just as frustrating to other athletes when you do that.  They have worked hard and put in the time to get where they are.  It makes them second guess their level of output.  If you can’t count, ask for a counter to help you.  But if you are waiting for a sign that people notice…this is it.  Stop, ask for help or just do the work.  It’s the only way to get the results!

Strength: 5 x 8 at 65% of 1rm. Rest 60 sec. between sets
Push Press
Clean and Jerk

WOD: 5 Rounds for time of:

4 Bar Roll outs
6 Front Squat (60% of 1rm)
8 Lateral Burpee Over Bar
6 Front Squats

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Tuesday 8.19.14

partner wod minionsToday is a partner WOD.  It will be posted in the box!!!  It will be fun!

Before that, we are beginning a new lift cycle.  This will be a 3 day a week lift.  It will be programmed in on Tues., Thurs., and Saturday.  If you miss one of the days, you can make it up any day as long as you perform the WOD for that day.  It is an 8 week program to increase strength.

Strength:
Front Squat 5 x 8 @ 65% of 1RM
rest 60 seconds between sets
Overhead Squats 5 x 8 @ 65% of 1RM
rest 60 seconds between sets

WOD: Partner WOD on board in box!

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