Author Archives: Katy

May 18
Saturday 5-19-12

Warm-up:
Kettlebell

WOD:
3 rounds
800m run
50 sit-ups
40 air squats
30 kettlebell swings
20 box jumps
10 burpees

Posted by Katy in WOD Leave a comment
May 18
NO YOGA SATURDAY 5-19-12

As sad as I am to say this Mary Beth will soon be leaving us.  With her upcoming wedding and all of the planning/travel to support this amazing event in her life MB is finding the need to miss Saturdays more and more often.  She knows you guys deserve more consistency and is working with me to find a new instructor as awesome as she is to take her place.  We should have more info on this soon but until then no yoga Saturday.

Posted by Katy in Featured Leave a comment
May 18
Friday 5-18-12

Warm-up:
Mobility

WOD:
“Lynne”
5 rounds
Bw bench press AMRAP
Pull-up Amrap

No time compnent

Posted by Katy in WOD 2 Comments
May 15
Wednesday 5-16-12

Warm-up:
CrossFit

WOD:
30s AMRAP burpees
30s AMRAP jumping squats
1min rest
X 7

Rest 7min

7 power snatches (75/55)
120m run
1min rest (scale as needed for about 60s)
X 7

Posted by Katy in WOD 3 Comments
May 08
Wednesday 5-9-12

Warm-up:
Mobility

WOD:
A.  10 min clean-pulls (skill not weight)
—
3 RFT
50 double unders
30 box jumps
10 burpees

Posted by Katy in WOD 5 Comments
May 07
Tuesday 5-8-12

Warm-up:

Agility

WOD:

A1.  Push press @ 31×1; 8-12 x 6; 45s rest
A2.  Pull-up @ 42×2; 8-12 x 6; 45s rest

B.  Ring/Floor FLR accumulate 5min focus on hollow AND scapula control

Posted by Katy in WOD 3 Comments
May 06
Monday 3-7-12

Warm-up:
Mobility
Skill work overhead squat

WOD:
“Nancy”
5 RFT
400m run
15 OHS (95/65)

Posted by Katy in WOD 5 Comments
May 03
Friday 5-4-12

Warm-up: CrossFit

WOD:

A.  30 min build to heaviest TGU.  Or work on skill

B.  Suicide sprints: 10 & back/20 & back/ 30 & back

Rest 60s
X 6

Posted by Katy in Uncategorized 1 Comment
May 01
Wednesday 5-2-12

Warm-up:

Mobility

WOD:

A.  Overhead Squat 15min build to a heavy single.

B.   1 mile time trial

Posted by Katy in Uncategorized 4 Comments
Mar 22
Thursday 3/22/12
Warm-up:
CrossFit (make sure you are using this not only to get warm, but also develop.  i.e. negatives etc)

WOD:
(go over good broad jump mechanics and air squat)

40 yard Broad Jump
50 Air Squats
40 yard Broad Jump
40 Air Squats
40 yard Broad Jump
30 Air Squats
40 yard Broad Jump
20 Air Squats
40 yard Broad Jump
10 Air Squats

Posted by Katy in WOD 6 Comments