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 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 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 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 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
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
Apr 30
Tuesday 5-1-12

Warm-up:

Kettlebell

WOD:

5 rounds

400m run

50 double unders

50 situps

Posted by Will in WOD 9 Comments