Karma CrossFit

Thursday 2-23-12

Will — Thu, 23 Feb 2012 04:25:34 +0000

Warm-up: Mobility

Tabata Prowler Push (sled +180/90) for total yards

While you are not doing your tabata you will be doing skill work on Hollows/handstands/skin the cat/

Last 5 min of class perform

unbroken wallball ladder AMRAP (perform 1 wallball-ball touches the ground-2wallballs-ball touches ground-3 wallballs etc…ball must touch after every round and every round must be unbroken. See how high you can get in 5 min.)

Wednesday 2-22-12

Will — Wed, 22 Feb 2012 03:01:32 +0000

Warm-up: Gymnastic day 1 A1. Push-press@ 30×0; 6X6; 30s rest A2. Strict pull-ups@ 30×0; AMRAP X6; 2min rest WOD: 3min AMRAP 1 Deadlift (80% 1RM) 8 Burpee box jump 2 Deadlift 8 Burpee box jump 3 Deadlift…etc. 2min rest X … Continue reading →

Tuesday 2-21-12

Will — Tue, 21 Feb 2012 03:40:22 +0000

Warm-up: Kettlebell

Skill: Front Rack mobility

with a running clock:

Perform 5 Front Squats @ BW

followed by AMRAP box jumps (30/24)until 1 minute is up

rest 3 minutes (this should be plenty of time to share racks, you may need to do some weird weight plate combos to make for quick and easy sharing of the bar)

X 5 rounds

Monday 2/20/12

Katy — Mon, 20 Feb 2012 03:47:00 +0000

WU: mobility

Skill: DU

WOD:
3 sets
AMRAP Pull Ups
rest 10 sec
Run 800 m
rest 3 min actively – same pace for each 800!

Post number of consecutive DUs, number of pull ups and time for each round.

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Saturday 2/18/12

Katy — Sat, 18 Feb 2012 07:12:53 +0000

WU: Gymnastics Day 1

WOD:
200 m run
10 push press 115/75
20 kbs 32/24
200 m run
8 push press
16 kbs
200 m run
6 push press
12 kbs
200 m run
4 push press
8 kbs
200 m run
2 push press
4 kbs

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Friday 2-17-12

Katy — Fri, 17 Feb 2012 04:45:52 +0000

Warm-up : CrossFit

1min AMRAP box jump
1min rest
1min AMRAP sit-ups
1min rest
1min AMRAP alternating (stationary) lunges
1min rest
X 4 rounds

Thursday 2/16/12 Happy Birthday Will’s Pop!

Katy — Thu, 16 Feb 2012 04:07:45 +0000

Warm Up: Gymnastics day 2 (15 minutes)

Skill: Thruster practice (15 minutes)

WOD:
12 m AMRAP
7 burpees
20 double unders
7 CTB pull ups

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach CA

Wednesday 2/15/12

Katy — Wed, 15 Feb 2012 03:12:21 +0000

Warm Up: mobility 15 minutes

10 minute bridge progressions

OHS 1-1-1-1-1-1-1

-posted from Katy’s IPad using evil monkeys

Location:Karma CrossFit Manhattan Beach CA

Tuesday 2/14/12

Katy — Tue, 14 Feb 2012 02:35:32 +0000

Warm Up: Burgener

A. Power snatch – build to a tough double – not a 2RM (15 minutes)

B. EMOM power snatch x 7 TnG tough – 5 minutes – try to add weight per minute

C. HSPU – 50 for time

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach CA

Monday FunDay 2/13/12

Katy — Mon, 13 Feb 2012 03:33:25 +0000

Warm Up: plyometrics

Skill: skin the cats

Accumulate 3 minutes in a lever (10 m cut off)

WOD: 3RFT
30 wall balls 20/16
15 1 leg bj right
15 1 leg bj left

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach