CrossFit 310

Tuesday 120207

Jenny — Wed, 08 Feb 2012 02:44:37 +0000

strength/skill:
Dead Lift: 5×3 or 3×5

WOD:
Continuous Squats, Pull-ups, Squats, Push-ups.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-
ups in minute four.
Rest 2mins
Minute five is squatting again, and minute six pull-ups. The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.
The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.

stay moving for at least 12 minutes.
Post reps per each minute.

Monday 120206

Jenny — Wed, 08 Feb 2012 02:41:28 +0000

strength/skill:
Back Squat 5×3 or 3×5

WOD:
4 Rounds
Run 200m
30 Double Unders
3 Wall Walks

Cashout:
Collect 5 Mins at bottom of your squat

Saturday 120204

Kris — Sat, 04 Feb 2012 17:04:32 +0000

Redondo 5k/10k Instructions:
1. Get your 310 shirt on and leave for gym.
2. 630am–Koach Kris will be that the gym. If you want to get there early and roll out/warm up, come on in. Gym will remain open for 10k runners to do the same.
3. 700am–5k Runners and friends make their way over to CROWN PLAZA ENTRANCE
4. 715AM–PRE-RACE MEET UP: CROWN PLAZA ENTRANCE.
5.730AM–5K starts
6. If you’re not running, bring a Lawn Chair and a hot cup of coffee, and sit with Koach in front of the parking lot to yell ridiculous things at our people as they run by. Be at the gym before start time or else you’ll miss everyone. We’re near the beginning of the race.
7. 800am–10k Runners and friends make their way over to CROWN PLAZA ENTRANCE
8. 815AM–PRE-RACE MEET UP: CROWN PLAZA ENTRANCE.
9. 830AM–10K starts
10. Repeat Step 6.

Strength/Skill: Push Press (work to ceiling of strength with good form)

WOD: “Sandwich”
7 Rounds for time:
2 Push Press (135/95)
5 Front Squat (135/95)
7 Bar Facing Burpees

Post times and loads to Comments

Friday 120203

Jenny — Fri, 03 Feb 2012 19:28:31 +0000

Pullup Game:
3 sets max rep pullups. 2 mins rest in between. You must stay within a one Rep deviation of the first set. The person with the Highest reps, inside of that deviation, wins. (ex: 15/16/15=46–winner. 15/16/14–winner. 15/16/13–loser!)

WOD: “Open WOD 11.1″

AMRAP
30 Double Unders
15 Ground to Overhead (75/55)

Thursday 120202

Jenny — Thu, 02 Feb 2012 09:17:50 +0000

from my quirkylife.tumblr

Heavy Warm:

WOD
Games…

Wednesday 120201

Jenny — Wed, 01 Feb 2012 14:00:15 +0000

Hello February, are you here already? 1 month of 2012 done. What have you accomplished?

The Sport of Fitness

[youtube]http://www.youtube.com/watch?v=6LvBk1N0fXQ&feature=relmfu[/youtube]

Fitness IS fun!

WOD:
check back soon

Tuesday 120131

Kris — Tue, 31 Jan 2012 06:22:18 +0000

WOD
21 Unbroken KB Swings, 2 pood/1.5 pood
15 Unbroken Toes-to-Bar
4 Muscle-ups
15 Unbroken KB Swings, 2 pood/1.5 pood
12 Unbroken Toes-to-Bar
4 Muscle-ups
9 Unbroken KB Swings, 2 pood/1.5 pood
9 Unbroken Toes-to-Bar

5 Burpee immediate Penalty for every time you break Kettles or T2B.

Monday 120130

Jenny — Mon, 30 Jan 2012 14:00:22 +0000

LiveFit Challenge Week 3 Begins

We are half way through the LiveFit Challenge! How are you doing so far? What has been the hardest thing for you? Nutrition? Hydration? Sleep? Workouts? What have you changed in the past two weeks? Share your comments below!

Strength/Skill: Back Squat 3×5 or 5×3
WOD
15/12/9
Thrusters
Pullups
Rest 2-3 mins between each set.

Saturday 120128

Jenny — Sat, 28 Jan 2012 21:26:51 +0000

href=”http://www.crossfit310.com/wp-content/uploads/20120128-205127.jpg”>
Sean is all heart.

WOD:
A. One set Max Pullups

B. 20 min AMRAP
1/2/3/4/5/6 etc
Ground to Overhead
Box Jumps
AbMat Situps

Friday 120127

Jenny — Fri, 27 Jan 2012 15:28:11 +0000

REMINDER: Starting next week we will no longer offer 7am classes.

WOD “15′s”
4 Rounds for time
15 Hang Clean (95/65)
15 Kettle Swing (53/35)

Post times and loads to comments.