Thursday, July 26, 2012

Poltergeist

Warm up:  500 m row, 10 pvc pass thrus, good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#

Skill/focus:  Deadlift
2 x 5, 1 x 3

Wednesday, July 25, 2012

 POWER RULES

Warm up: 400 m run, 15 mb cleans

Skill/focus:  Hang Clean & Clean
Take 10-12 min to find your working weight

WOD

Wednesday, July 25, 2012

Warm Up: bear crawl => agility ladder => agility cones => 50-meter side shuffle => 50-meter sprint
Skill/Focus: Pull ups

WOD: 3 x 5:00 AMRAP
12 knees-to-elbows or knee-ups

Monday, July 23, 2012
Warm Up: Obstacle Course

Skill/Focus: Pull Ups

WOD: AMRAP
15 jumping pull ups
25m bear crawl
15 thrusters
25m bear crawl
15 tuck jumps
25m bear crawl
GAME!!!

Tuesday, July 24, 2012

Squat Rules

Warm up:  5 min foam rolling, hip flexor stretch 2 x 30 s ea, 100 jumprope (double leg), 50 on the left, 50 on the right, 30 high knees

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

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.

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