Category Archives: Uncategorized

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

Warm-up:

Mobility

WOD:

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

B.   1 mile time trial

Due to the crappy weather we are not having a bbq.  Whatever you bring needs to be ready to eat. 

You guys know the drill.  It is so much better when you walk in knowing what you’re doin.

Warm-up: Gymnastic day 1

Open workout 11.1

10min Amrap

15 power snatches 75/55

30 double unders

Warm Up:
5 minutes double under practice
Plus mobility

40,25,10 rep rounds for time:
Push Ups
Double Unders
Chin Ups

Location:Manhattan Beach, California, USA

We will treat today like “Benchmark Thursday”.  Here is a free day to make up a benchmark workout that you missed throughout the month or maybe your CrossFit total (we will do USAW total tomorrow).  So maybe you missed “Kelly” and want to make it up, or “Fran”, whatever.  Let’s get in there and get after a benchmark for the this Challenge.

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Here is an article from T-Nation to help you better understand “Tempo Training”.  It is pretty simplistic, but accurate.

Warm -Up: Kettlebell

A. 15 minutes to a heavy 3x dead lift
B1. Ring L pullup ladder 1-5 x 3
B2. 3 minute max distance prowler push 160/90#

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Hey Karminions!

check out this great video that Wod Gear put together for us as part of their Life Inside the Box program. Use the link below to access the video. Lets show Wod Gear some support by leading people to their site until we get the video on ours. Thanks again to everyone for being so rad!!!

http://www.wodgearclothing.com/blogs/life-inside-the-box

Warm-up:mobility
WOD: Hopper deck.

Each class will elect 1 person to draw a card from the hopper deck and that will be the WOD.

You must choose, but choose wisely!