gymnastics

Wednesday Nov. 24 2010

OH Squat
7 x 3

 250 m row x 6 +/- 3 sec

Discuss in comments


Beth with some kipping pull up practice

Tuesday Nov. 23 2010

AMRAP in 5 mins of each movment:

H. Squat clean 135/95
Push ups
Power snatch 135/95
Weighted sit up w anchors 45/30
Power clean 135/95
Burpee

Discuss in comments


Kelly throws down box jumps at FGB 2010

Monday Nov. 22 2010

Clean and jerk
(Technique focus)
7 x 3@ 55-65%

 Complete for time in unbroken sets

21-15-9
Push press 125/80
KB swing 55/35

  Then complete:

4 sets of 12 Weighted hip ext. (Slow tempo)
Select your own weight


FGB Victim

Sunday Nov. 21 2010

“Karen”

150 Wall Ball shots  20/16

Discuss in comments


Scooby doo FGB 2010

Saturday Nov. 20 2010

Snatch/ Power Snatch
(Technique focus)
7 x 3 @ 55-65%

 5 sets of 15 reps for max weight

Thruster

Discuss in comments


Vadym FGB  2010

Friday Nov. 19 2010

Complete for time

Row 1000 m

5 Rounds of

10 Burpees
30 DU’s

Discuss in comments


Waiting for 3,2,1, GO!

Thursday, Nov. 18 2010

OH Squat
7 x 3

 5 Rounds for max reps

Floor Press 155/105
Body Row (Feet on Bench)

Discuss in comments


Taking in a big breath

Wednesday Nov. 17 2010

3 Rounds for time:

15 SDHP 95/65
15 Ring dips
15 Box jumps
15 Hip Ext.
15 Push ups
15 Pull ups
15 Push press
15 Sit ups

Discuss in comments


Watching the clock

Tuesday Nov. 16 2010

Clean and Jerk
(Technique focus)
7 x 3 @ 55-65%

 50 Press 95/65 (10 min cap)

Rest 2 mins

50 Deadlifts 225/155 (10 min cap)

Discuss in comments


Mark and Coach Bougs FGB 2010

Monday, Nov. 15 2010

AMRAP in 20 mins:

10 Deadlifts 55/35 KB
10 Front squats 55/35 KB
10 KB Swing 55/35
10 Push press 55/35 lbs KB 

Discuss in comments


Kevin FGB 2010

Sunday Nov. 14 2010

10 Rounds for time:

10 Deadlifts 185/115
10 Push ups
10 DU’s

(WOD Programmed by Brian)

Discuss in comments


Kids having fun at CrossFit mamas