Author Archives: Will

May 16
Thursday 5-17-12

Warm-up:

Mobility

WOD:

A.  Weighted Pullup @ 20×0; 5,5,5; 3min rest

B.  Back squat @ 20×0; 8,8,8; 3min rest (hair of the dog)

C.  TGU 5 unbroken per side X 3ea.

Posted by Will in WOD 2 Comments
May 14
Tuesday 5-15-12

Warm-up:

1 mile + mobility

WOD:

20MIN OHS WORK

If your squat is good build to: Goal 1 BW OHS or Goal 2 BW OHS X 15

+

5RFT

10 Lateral Burpee over barrier

10 Ring Dips

Posted by Will in WOD 7 Comments
May 13
Monday 5-14-12

Warm-up:

Gymnastic Day 1

WOD:

A.  Deadlift@20×0; 5X5; rest 5min

+

4 rounds

200m run

10 kb snatch alternate arms each round (24/16)

Posted by Will in WOD 7 Comments
May 12
Saturday 5-12-12

Forgot to hit “schedule” last night.

TEAM WODS TODAY!

Posted by Will in WOD Leave a comment
May 12
Late notice Yoga class Cancelled.

Sorry guys.  MB is sick.  No yoga today.

Posted by Will in Featured Leave a comment
May 10
Friday 5-11-12

Warm-up:

Gymnastic Day2

WOD:

3 rounds

Overhead Walking lunges 20 steps

20 medball/sandbag cleans (40/20)

20 plyo-pushups

Posted by Will in WOD 4 Comments
May 10
Get Strong…Man! Strongman.

Hey Karminions

Thursdays @ 7 and Saturdays @10:30 are now officially Strongman classes now that David is back for a while.  So if you want to work on your tire flips, log lifts, farmer carries, yokes etc.  Make sure you show up for this fun stuff.

 

Posted by Will in Featured 1 Comment
May 09
Thursday 5-10-12

HILL SPRINTS!  YAY!

 

Posted by Will in WOD 4 Comments
May 04
Saturday 5-5-12

Warm-up:

“snake run” + mobility

WOD:

run 100m

walking lunge 100m

run 100m

walking lunge 100m

3 rounds:

20 kettlebell swings

20 box jumps

Posted by Will in WOD 3 Comments
May 02
Thursday 5-4-12 Benchmark Thursday

Ok Karminions.  You know the drill.  Choose a CrossFit Benchmark from

 http://www.crossfit.com/cf-info/faq.html#WOD0

come in ready to go.

 

 

 

Posted by Will in WOD 3 Comments