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Why CrossFit is for Everyone – The Box Magazine

The New Year’s resolution has become laughable. I’m not even sure that most people are really giving themselves the traditional January/February effort to attempt to follow through on them. I know that I’ve made them in the past and they are probably similar to ones many of you have made. Tradition would illustrate that resolutions such us that losing weight, working out more, stop drinking, stop smoking, go to church more and spending more time with the people a few of the most common attempts. But how many people really follow through and maintain these until they become actual changes? Read More

NO Kids Care 5 Feb Wednesday Evening Classes

Dynamic Warm-Up-Mobility
Prepare for…

WOD : “Fight Gone Bad ”
Three Rounds for time of:
Wall Ball Shots 20/14
Sumo Deadlift High Pull 75/55
Box Jumps 24/20
Push Press, 75/55
Calorie Row 

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  *Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do  WOD then:
Rest recover 5min then: *
4 Rds of:
3x Dead lifts 315/203 or @85% 1RM
2x Rope Climbs
2x Sled push 25m 400/300 up n down green
Rest 60 seconds
Rest 4 minutes
4 Rds of:
3x Power Clean 215/113 or @85% 1RM
5x L-Sit Pull ups
2x Yoke carry 25m 275/185 up n down green
Rest 60 seconds

Watt Bike or Row for 4-6 minutes at 65-75% 

CF Endurance:
Bike- 20 Minute 500m Sprints rest 1:1.

5,3,2  Strict Mil Press @65-75-85% 1 RM


10 min AMRAP
5 Power Clean 175/103
50 m Yoke carrydown green 

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