Monday, July 23, 2012
ThreeByFive
Warm up: 400 m run, 3 x 5 pull ups & burpees
Skill/focus: Bench Press
2 x 5, 1 x 3
WOD
Bench press 3. 3. 3. 3. 3
ThreeByFive
Warm up: 400 m run, 3 x 5 pull ups & burpees
Skill/focus: Bench Press
2 x 5, 1 x 3
WOD
Bench press 3. 3. 3. 3. 3
Baby Shower: CrossFit Jaguar Style
The gang gathered at Michael's Grill to celebrate the upcoming life of Noelle Amuso! What a beautiful couple and family the Amuso's present with Isabella, Faith and soon to be Noelle.
The gang gathered at Michael's Grill to celebrate the upcoming life of Noelle Amuso! What a beautiful couple and family the Amuso's present with Isabella, Faith and soon to be Noelle.
Wednesday, July 18, 2012
Warm Up: 2 log rolls ->15m Frog Hops to hurdles -> 15 hurdle jumps ->15 sit ups -> 15 m Roving plank back to log rolls
Warm Up: 2 log rolls ->15m Frog Hops to hurdles -> 15 hurdle jumps ->15 sit ups -> 15 m Roving plank back to log rolls
Monday, July 16, 2012
Warm Up: 5 squats => 3 forward rolls => => 50 M high-knee skip => line hop=> 50 M back pedal back to squats
Skill Focus: squat- push up
Warm Up: 5 squats => 3 forward rolls => => 50 M high-knee skip => line hop=> 50 M back pedal back to squats
Skill Focus: squat- push up
Friday, July 20, 2012
Back Squat
Warm up: 400 m run, 10 tot iron crosses, 10 scorpians, 10 spiderman lunges, 1 min sq hold
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
Back Squat
Warm up: 400 m run, 10 tot iron crosses, 10 scorpians, 10 spiderman lunges, 1 min sq hold
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
Thursday, July 19, 2012
Push the Envelope
Warm up: 500 m row, 15 wall balls, 20 back extensions
Skill/focus: Shoulder Press
1 x 5, 1 x 3
WOD
Push the Envelope
Warm up: 500 m row, 15 wall balls, 20 back extensions
Skill/focus: Shoulder Press
1 x 5, 1 x 3
WOD
Wednesday, July 18, 2012
AMRAP It Up
Warm up: 600 m run, 1 x 10 of squats, sit ups, push ups, back ext, pull ups
Skill/focus: 5 min double under practice
WOD
AMRAP It Up
Warm up: 600 m run, 1 x 10 of squats, sit ups, push ups, back ext, pull ups
Skill/focus: 5 min double under practice
WOD
Tuesday, July 17, 2012
Shangai
Warm up: 250 m row, 1 x 5 Burgener w/ light load
Skill/focus: Snatch
Warm up to working weight; use same weight for all 5 sets
WOD
Shangai
Warm up: 250 m row, 1 x 5 Burgener w/ light load
Skill/focus: Snatch
Warm up to working weight; use same weight for all 5 sets
WOD
Monday, July 16, 2012
Racked & Ready
Warm up: 400 m run, 10 pass thrus, 10 squats, 10 tot lunges w/ a twise, 10 tot t stab push ups
Skill/focus: Front Squat
1 x 8, 1 x 5
Racked & Ready
Warm up: 400 m run, 10 pass thrus, 10 squats, 10 tot lunges w/ a twise, 10 tot t stab push ups
Skill/focus: Front Squat
1 x 8, 1 x 5