May
19
2012
BACKSTAGE PASS:
Shuttle Relay Warmer or MedBall BBall
WOD:
“THE CHIEF”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
AFTER PARTY:
Lax Ball or Foam Roller Back Mobility
AS ALWAYS… SATURDAYS IS TOTAL ZERO DAY!
HOLIDAY INN:
Team Choice
OF:
(2011) CrossFit Games Regional Team WOD 1,4, or 6
May
18
2012
Pre-WOD
Group Warm-Up on the deck
WOD
TABATA Day
Strict Pull-Ups
Medball Sit-Ups
Double Unders
Post-WOD
IT Band Mobility
So what I was thinking about tonight was how fun it would be to strap on a squirrel suit and fly 100 mph. Talk about an adrenaline rush. Would I really do this? Probably not, but how cool! What sparked my interest? Watching this video while drinking a lemon drop martini. Join me at Bassnectar’s concert June 1st, Red Rocks. Cheers!
May
17
2012
Pre-WOD
3×3 WENDLER-Squats
WOD
5 Rounds
7 Front Squat(135/95-95/55)
Down and back-Hand Stand Walk (Scale-Wall Walks-Hand Stand Holds)
Post-WOD
Mobility-Hip
May
16
2012
WOD
5×5 Snatch
Recover while preparing for…
2 Rounds of “Candy”
20 Pull-ups
40 Push-ups
60 Squats
Post WOD
Strength
3×3 WENDLER Deadlift
Soon to come…
Dom, I hope your ready
White Buffalo
May
15
2012
WOD
100 Double Under Buy in
25 Toe to Bar
25 Good Mornings(65/45)
25 Ring Dips
25 Kettlebell Swings(70/53)
25 Russian Twists(53/35)
100 Double Under Buy Out
Post WOD
Core Plank and Twist- Just wait!!!!
Muscle-Ups in Action
May
14
2012
***MONDAY NIGHT’S CLASS IS CANCELED DUE TO CODY HAVING A DENTAL EMERGENCY AND BONNY BEING SICK!! WE ARE SO SORRY FOR THE INCONVENIENCE. HOWEVER>>>>>>>>PLEASE STILL TRY AND WOD AS A GROUP AS THERE ARE NO COMPLEX LIFTS!!***
BACKSTAGE PASS:
3×3 WENDLER Press
WOD:
“KELLY”
5 Rds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20-10′/14-9′)
AFTER PARTY:
LAX Ball Shoulder Mobility
May
12
2012
WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
*Mainsite WOD Feb 12,2008
May
11
2012
Pre-WOD
Double-Under practice with our new ropes!
WOD
CHEST-MANIA
Buy in 800M Run
10Rounds
10 Push Ups
10 Ring Dips
Post WOD
IT Band Mobility
Foam Rolling good time
They are here at last
May
10
2012
WOD
Double your pleasure double the fun!
Yes you can split jerk! and YES!!! Hook Grip
10×1 Clean and Jerks
Put your weights away and mentally shift to…
2000M Row/1600M Run
Post WOD
Hip Mobility
***We can’t wait for some Personal Records!!
May
8
2012
BACKSTAGE PASS:
WENDLER DeadLift 3×5
WOD:
“BARF”
21-15-9
DeadLift (315/185 – 225/135)
Bar Facing Burpees
AFTER PARTY:
Heel Cord Mobility
