Weekend warrior

21 - 15 - 9

Pull ups
Push Press @ 95 #
Box Jumps

WOD for Thurs / Friday

This is a two day workout - those working out Thursday won't be there Friday, and vice versa - so I'll do this workout for both days - plus, I think it's a good one.

3 Rounds for time

200 Jump Rope
15 Push Press @ 95 #
30 Front Squat @ 95 #

Intermediate

150 Jump Rope
12 Push Press @ 75 #
24 Front Squat @ 75 #

Beginner

100 Jump Rope
8 Push Press wt tbd
16 Front Squat wt tbd

I'm back !!!

And I brought my new gal Elizabeth with me !!!

Advanced

21 - 15 - 9

Cleans @ 135
Ring dips

Intermediate

21 - 15 - 9

Cleans (power cleans) @ 115
Ring dips or regular dips

Beginners

21 - 15 - 9

Hang Power Cleans - wt tbd
dips

Workouts for Wed / Fri / Mon - no workout on Sat

Wednesday WOD

20 Minutes

5 Ring Rows
10 Push ups
15 Jumping Squats

Friday WOD

100 Burpees for time

Rest for a few minutes then.......

4 rounds

25 hollow rocks
25 Superman

Monday WOD

50 Pull ups
50 Wall Balls
50 Push ups
50 Ring Rows
50 Jumping Squats



***** Remember - scale appropriately - start at different stations if there are too many people on one exercise *******

POST TIMES ON WHITE BOARD !!!!

Press

Press 5 sets of 3 Reps - use 90% of 3 rep max or 95% of 1 rep max

then

4 rounds

25 hang hi pulls
25 Box Jumps

Sunday = day of rest

Rest up for the week ahead

Intro Saturday

Tricia stopped by for a CrossFit workout today - I hope she had fun.

5 Rounds

5 Push Press
5 Ring Rows
10 box jumps

A nice intro workout to get a taste of CrossFit

Thursday

Alternate Push ups / pull ups

Push ups 50 - 40 - 30 - 20 - 10
Pull ups 25 - 20 - 15- 10 - 5

For time

Proper Squat technique - Rippetoe

Rippetoe was a CrossFit Cert trainer for the Basic Barbell Certification and he still kicks ass (regardless of what happened between him and CrossFit).  Here are some good videos to watch - "hip drive"

http://www.youtube.com/watch?v=yha2XAc2qu8

http://www.youtube.com/watch?v=kawBY5p29fQ

http://www.youtube.com/watch?v=-OoVQPmfZ4o

Hang Power Cleans

HPC x 5 Max reps

Metcon

5 Rounds

10 Ring Row
10 Burpees

Random Monday

Today's workout is a gamble - based on the roll of the dice

1.  Pull ups
2.  Push ups
3.  Jump Squats
4.  Wall Balls
5.  KB Swings
6.  Mod Burpees

25 minutes - exercise begins on the minute - the faster you finish each round, the more rest you get before the next.

Constantly varied - yeah, this covers it.

Saturday fun workout

Reid stopped by to check out the gym and got involved in Bada-Bing's kicking ass workout.

5 rounds - 3 minutes / round

push ups, squats, mod burpees - kicks, elbows, punches,knees

tough workout, a little different, but fun. 

It's good to fun workouts like this from time to time.

Deadlift

Trying out Top Gun CrossFit - Jim, Dan, Dave

Thanks for stopping by guys - great workout

Deadlifts - 5 x 3 - use 90% of max 3 reps or 95% of 1 rep max

30-20-10

Jumping lunges (30 = 15 / leg)
Push ups

Overhead Squat

Warm up = practice snatch balance - light weight - 5 x 5

OHS 5 x 5 ---- use 90 % of OHS x 5 max

MetCon

5 Rounds

20 Jump Squats
20 Push ups

I do love you guys - really - this was not my idea

GREAT JOB TONIGHT EVERYONE !!!

NICE TO MEET ELIZABETH - TOO BAD THE

WORKOUT WAS A KILLER

5 Rounds

5 Thrusters @ 135
15 pull ups
15 ring dips
200 jump ropes

WOD for Tuesday

5 Rounds

Run 400 M or 200 Jump Rope
10 HPC @ 155#

Intermediate


5 rounds


Run 250 M or 150 Jump Rope
10 HPC wt tbd

Beginner

5 Runs
Run 100 M or 100 Jump Rope
10 HPC wt tbd

Press - Max 1 Rep

Warm up with good form at 10, 5, 3 reps, then add more weight until you hit you max (try for 5-10 lbs more than your previous)

Met Con

5 Rounds
Bear Crawl 50 feet
10 OHS with plate
Bear Crawl 50 feet
20 Lunge w/ wt overhead