Entries from July 20, 2014 - July 26, 2014
Saturday 7.26.14
Friday, July 25, 2014 at 10:32PM 9am Ryen rocks the house with a Games flavored 21-15-9er!
10:15 Farewell Yoga session with Abby.
Friday 7.25.14
Thursday, July 24, 2014 at 10:31PM Group buy in: Turf work- 20 meters bear crawls, robster craws, cartwheels (each side), burpee broad jumps, walking spider man lunges
Squat: Every 2 minutes on the 2 minutes complete 8 squats@70%.8 minutes total.32 reps total.Clear as mud?
Yard Session:
5 attempts: med ball keg toss on getBUILT "Billboard" Mural. Max height. Back faces the wall, squat down and heave the ball in the air (Highland Games style). Rep does not count if you do not hit the wall (duh). Note your highest point of contact with the mural.
5 attempts: Broad Jump for distance
5 down and back sled drags. 45 pounds women, 90 pounds men. Go hard and fast. (She never said that).
60 meters strength axle.
200 meter-ish loaded run. Women carry 20# med ball, men carry sandbag. Start at the big gate and run to the tracks. Walk back.
Thursday 7.24.14
Wednesday, July 23, 2014 at 11:38PM Buy In: Tabata row or Double unders
For time:
Run 400 meters
50 KB Swings (44/70)
30 Burpees
Run 800 meters
30 Burpees
50 KB Swings (44/70)
Run 400 meters
Wednesday 7.23.14
Tuesday, July 22, 2014 at 10:51PM Buy In: Shoulder prep, OHS practice beginning w/PVC pipe and increasing load as you are able.
Complete Max reps in 6 minutes of:
OHS (50% Bodyweight for women/75% Bodyweight for men)
Handstand Walk for meters
Bar Muscle Ups
Rope Climbs
Ring Dips
Tuesday, 7.22.14
Monday, July 21, 2014 at 10:10PM Buy In: Complete 10 reps of each movement.
copied and pasted from CrossFit.com:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
3 rounds
