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

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

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

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

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

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