Thursday, April 25, 2013

Andrea being strong

Andrea being strong

Workout of the Day

Warm up
20 calories on the Airdyne or rower
Group mobility

Skill
Dedicate some time to something you’ve been struggling with

Conditioning
“Keva”
5 rounds for time of:
30 Box jumps (24 / 20 inches)
30 Pull-ups
400 m run

or

“Little Keva”
3 rounds for time of:
30 Box jumps (24 / 20 inches or shorter)
30 Pull-ups or ring rows
400 m run

CrossFit is comprised of the 10 facets of fitness. Which of these is your weakest link? 

24 hours to your best nights sleep – Prevention.com 

Do you want to prevent injury, resolve pain, become a better athlete and recover as quickly as possible? Dr. Kelly Starett’s book just dropped yesterday. A worthwhile investment for any athlete. Becoming a Supple Leopard:

Wednesday, April 24, 2013

Running

Katelyn, Joe, and Gabe

Workout of the Day

Warm up
Group mobility

Strength 
Take 15 minutes to establish a heavy squat snatch

Conditioning 
3 rounds for time of:
10 Squat snatches (95 / 65 lbs or heavier)
15 Burpees

Men’s Fitness lists the most brutal CrossFit Workouts

Oh, so you think weightlifting makes you big, bulky and man-ish? Check out these hot girls doing the Olympic lifts:

Tuesday, April 23, 2013

Steve

Steve

Workout of the Day

Warm up
3-5 min of jump rope, double under practice
Group mobility

Strength
Deadlift 1-1-1-1-1

Conditioning
Every minute on the minute for 10 minutes do 8 wall-balls and then max double-unders.
Score will be number of double-unders completed.

 

Monday, April 22, 2013

Amelia

Amelia

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Max out Monday!
Back squat 3-2-2-1-1-1

Conditioning

In 12 minutes complete the following:
Run 800 m and with the remaining time complete as many reps as possible of
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 etc
Front rack lunges (95 / 65 lbs)
Push presses (95 / 65 lbs)

Men, you’re less beautiful than you think: 

Saturday, April 20, 2013

Workout of the Day

Warm up
Group mobility
Medicine ball drills

In teams of three, with only one person working at a time, complete the following:
100 Clean and jerks (115 / 75 lbs)
150 Pull-ups
1800 m run (relay style)
300 jumping air squats

Friday, April 19, 2013

Arnold says,

Arnold says, “hey, ladies”

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Front squat Friday! 5 x 5 Front squat (heavier than the last time done)

Conditioning
Chris Perkins’ Birthday WOD
AMRAP in 9 min of:
14 Box step ups w barbell on your back (65 / 45 lbs) 24 / 20 inches
15 Pull- ups

Thursday, April 18, 2013

Tyler doing some health lifts

Tyler doing some health lifts

Workout of the Day

Warm up
Row 500 m or run 400 m

Conditioning
Filthy Fifty!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

Girls, you’re better looking than you realize. Watch and read this: Dove’s ‘Real Beauty Sketches’ Ad Campaign Tells Women ‘You’re More Beautiful Than You Think’

Fix your squat!

Wednesday, April 17, 2013

KBS - Parker and Rex

KBS – Parker and Rex

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
In 15 minutes, work up to a heavy hang squat clean – as heavy as possible (AHAP)

Conditioning
Last done October 1, 2012
21-15-9
Front squats (135 / 95)
Jerks (135 / 95)

Aren’t you glad it wasn’t this guy who taught you how to clean and jerk?!

Tuesday, April 16, 2013

Happy Birthday, Katelyn!

Happy Birthday, Katelyn!

Workout of the Day

Warm up
3-5 minutes of jump rope
Group mobility

Katelyn’s Birthday Workout
Complete the following for time:
26 Overhead squats (115 / 75)
26 Burpees
26 Toes to bar
26 Box jumps (24 /20 inches)
26 Handstand Push ups
26 Box Jumps
26 Toes to bar
26 Burpees
26 Overhead squats

You should never want to be perfect, he who is perfect can never get any better. -Ashley M.L.