Friday 100528

ATTENTION!  We will not have class on Memorial Day (Monday).  Chime in on the Comments section if you are interested in coming to a makeup class on Tuesday or Thursday night 530pm.  Have an awesome Holiday.  Take a Picture or some video if you do something awesome!!

Watch this Video from the CrossFit NorthWestern Regional affiliate (team) competition:

http://library.crossfit.com/free/video/CFJ_NorthwestRegionals_AffiliateComp.mov

Who wants to try the last team WOD they did (two man clean and jerk.  Yes, two man.)?

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Jeanine finds a new way to scale those pushups.

Warm/Roll

Premove

Suck List Warm Up (mandatory L-sits on the Parallets as one component of that warmup)

WOD “Pauline”

Reps of 15/12/9

Kettle Snatches (44lb)

Ball Slams (40lb)

Wall Ball (20lb)

SDHP (35lb kettles)

Post Loads and Times to Comments

Wednesday 100526

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Susan Fintland trains hard, so she can play hard.  Refined at CrossFit 310.

Warm/Roll/Footwork

Pullup Work

Strength/Skill: Dead Lift

(Work to your Strongest Set of 3)

WOD “Annie”

For Time:

50/40/30/20/10

Double Unders

Anchored Situps

Post Loads and Times to Comments

Monday 100524

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Welcome aboard Carrie and Matt!

Warm/Premove

Pullup Work: Two days left in our 8 week challenge!  Wednesday is it for everyone who’s on the bubble.  I can’t wait to see what happens. Congratulations to Karen who brought some life to the 7am class this morning by getting her first Blue Band Chin up!!

Skill/Strength: FRONT SQUATS/THRUSTERS

WOD

Teams of two.  Perform the following for time:

50 Partner Wall Ball

75 Leg Whips

100 Pushups

150 Box Jumps

(Wall Balls and Leg Whips to be performed in order with your partner.  Once those are complete teams may partition pushups and box jumps in any way).

Post Times to Comments

Friday 100521

Footwork/roll
Warm:
Double under/Wallball

Strength/Skill: POWER SNATCH

WOD
(two rounds)
Pullups (90 second work)
Rest 90 Sec
Power Snatch (90 second work)
Rest 90 Sec
Knees To Elbow (90 second work)
Rest 90 Sec

Post loads and Reps to Comments (also make note if your class only did one round).

Wednesday 100519

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Warm/Premove

Pullup Work

Kettle Work

WOD

For Time:

Double Unders 50

Kettle Swings 40

Pushups 30

Goblet Squats 20

Burpees 10

Run 400m

Post Loads and Times to Comments

Monday 100517

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Suck List Warm Up

Strength/Skill:  FRONT SQUATS

WOD

For Time:

Pushups 20/15/10

Squats 20/30/40

Then run 800m

Post Loads and Times to Comments

Thursday and Friday 100513-14

Man, if i could slap our logo on the end of this, you know I would.

Learn to run.  Learn to jump.  Learn to carry odd objects.  Learn how to operate with some anxiety and even a bit of fear.  Learn how to climb, hold your body weight and pull someone elses.

Buses off of babies people…You can do more than you think.

Warm/Premove

Row 300m

Rope progressions

Skill Work: Push Press/Push Jerk

WOD

(today’s WOD was the floater WOD in the SouthWest Regional CrossFit competition last week)

For Time:

20 Push Jerk

40 Burpees

Post Loads and Times to Comments

Wednesday 100512

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Warm/Premove

WOD

“Helen-ish”

Run 400m

Kettle Swings 21/15/9

Pull-ups 21/15/9

Play/Skill: Pistol Rolls

Post Times and Loads (include scaling with bands, or jumping pulls, etc.)

Monday 100510

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Warm/Roll/Footwork/Premove

Pullup Work

WOD

A: Three Rounds for Time

Thrusters 5

Situps 20

B:  Tabata Pushups

Play: Double Unders

Wednesday 100505

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Praying the same Prayer?

Sorry this wasn’t available to you faithful Posters last week.  Life got in the way.

Warm up:

Row 500m

Bear Crawl/Frog leap

Skill Work: Handstands/Handstand Pushups/Ring Pushups

Team WOD:

Each class is a team.  Each individual is responsible for the following work:

Bear Crawl– 2 lengths

Ring Pushups–10

Frog Leaps– 2 lengths

Push Press– 30 Reps

Row– 500m

Work can be done in any order you wish, and partitioned any way you want.  The clock stops when the last person finishes.