Friday, April 26, 2013
DEADRINGER
Warm up: 2 min jump rope, 2 rds Cindy, 10 pass thrus, Burgener warm up
Skill Focus: Deadlift
8 x 2 @ 80% of 1 rm EMOM for 8 min
DEADRINGER
Warm up: 2 min jump rope, 2 rds Cindy, 10 pass thrus, Burgener warm up
Skill Focus: Deadlift
8 x 2 @ 80% of 1 rm EMOM for 8 min
Thursday, April 25, 2013
FRONT SQUAT 2 RM
Warm up: 20 pass thrus, 10 burpees, 90 s front squat hold w/ pvc and a 10 burpee penalty for all for everytime someone comes out of it; 5 min of foam rolling
FRONT SQUAT 2 RM
Warm up: 20 pass thrus, 10 burpees, 90 s front squat hold w/ pvc and a 10 burpee penalty for all for everytime someone comes out of it; 5 min of foam rolling
Wednesday, April 24, 2013
TABATA THIS
Warm up: Shoulder mob; 400 m run; plan shoulder circles 10 ea direction; 2 x 5 kb swings, 5 ring push ups (focus on stabalizing), 5 strict chin ups
TABATA THIS
Warm up: Shoulder mob; 400 m run; plan shoulder circles 10 ea direction; 2 x 5 kb swings, 5 ring push ups (focus on stabalizing), 5 strict chin ups
April 24, 2013
Warm Up: TABATA of:
Hand stand holds
sit ups
Ball Slams
Skill Focus: Box Jumps
WOD: 1 minute of:
Burpees jump bench
Swings
Squats
Seal Run
Warm Up: TABATA of:
Hand stand holds
sit ups
Ball Slams
Skill Focus: Box Jumps
WOD: 1 minute of:
Burpees jump bench
Swings
Squats
Seal Run
Tuesday, April 23, 2013
CAT CLEANS
Warm up: 2 min jumprope; 10 mb shrugs, 10 mb cleans, 10 pass thrus, 5 pull ups; hamstring, hip and wrist mobility
Skill Focus: Cleans (has a squat)
CAT CLEANS
Warm up: 2 min jumprope; 10 mb shrugs, 10 mb cleans, 10 pass thrus, 5 pull ups; hamstring, hip and wrist mobility
Skill Focus: Cleans (has a squat)
Monday, April 22, 2013
BENCH AGAIN!
Warm up: shoulder mobility; 300 m row; 2x wall climbs x 2, squat jumps x 5, ring rows x 5
Skill Focus: Bench Press
BENCH AGAIN!
Warm up: shoulder mobility; 300 m row; 2x wall climbs x 2, squat jumps x 5, ring rows x 5
Skill Focus: Bench Press
Monday, April 22, 2013
Warm Up: 5 jumping squats, 5 push-ups, 2 cartwheels, 10 vertical
jumps to a target, 50-meter high-knee skip, 50-meter fanny kickers
Skill Focus: Review HSPU and Dead Lift
Warm Up: 5 jumping squats, 5 push-ups, 2 cartwheels, 10 vertical
jumps to a target, 50-meter high-knee skip, 50-meter fanny kickers
Skill Focus: Review HSPU and Dead Lift
Saturday, April 20, 2013
CrossFit Jaguar represents from the West to the East Coast of Florida !!
Tilted Kilt Challenge in Clearwater and Raid Games in Orlando.
Saturday, April 20, 2013
CATERWAIL
Teams of 3-4
5 min max effort at each of the stations:
40 m prowler pushes
total weight pressed (2 bars per team)
40 m tire drags
CATERWAIL
Teams of 3-4
5 min max effort at each of the stations:
40 m prowler pushes
total weight pressed (2 bars per team)
40 m tire drags
Friday, April 19, 2013
Good luck to all our athletes competing tomorrow at the Tilted Kilt Push Em Out Challenge!!
Good luck to all our athletes competing tomorrow at the Tilted Kilt Push Em Out Challenge!!