The Daily WOD

Saturday & Sunday: 5/19 – 5/20

Posted by on May 19, 2012 in Daily WOD | 0 comments

Why do you CrossFit?!?

Weekend Schedule-

Saturday: 9:00 am & 10:00 am

Sunday: 9:00 am

  *Come in to do a WOD posted on the white board, do a workout you missed,  practice a skill or just work out those sore muscles with the foam roller or some great stretching techniques!!!

**Take some time over the weekend to catch up on the very informative articles and video links that have been posted throughout the week.

***Cookies due on Monday.  Don’t forget to pick up your labels at the gym.

****Dr. Beth will be at gym on Monday.  Sign up on sheet at gym.

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Friday – May 18, 2012

Posted by on May 18, 2012 in Daily WOD | 0 comments

Crossfitters are crazy!!   

…Apparently the word on the street is that Crossfitters are crazy and you can get hurt doing Crossfit.
…Yes, you can get hurt.
…If you are home sitting on the sofa I suppose you are pretty safe though except for that heart attack creeping up on you.
(courtesy of CrossFit Nation)

STRENGTH:

Wendlers 5-3-1

Strict Press

75% x 5

85% x 3

95% x 1 or more

WOD:

“Pushing the Limits”

21-15-9 reps of:

Burpees

dumbbell push presses 45lb/30lb (each dumbbell)

*2 rope climbs between each round

 

Reminders:

-Dr. Beth will be at gym on Monday.  Sign up sheet is at the gym.

-Paleo Cookie Contest cookies are due on Monday.

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Thursday – May 17, 2012

Posted by on May 17, 2012 in Daily WOD | 0 comments

Post WOD Stretching:  Do you take the time?!?

MOBILITY:

“Smash Party”

(work out those quads)

WOD:

“Amazon”

1 mile run

7 rounds of:

15 air squats

10 kettlebell swings 55lb/35lb

5 pull ups

800 meter run

5 rounds of:

15 air squats

10 kettlebell swings

5 pull ups

400 meter run

3 rounds of:

15 air squats

10 kettlebell swings

5 pull ups

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