Wednesday, May 23, 2012

Warm up:
3 Rounds
2 Cartwheels -> Backwards lunge walk 15m -> Broad jump 15m -> 5 Wall ball

Skill work:
Waiters Walk Relay

Tuesday, May 22, 2012

Bodyweight

Warm up:  400 m run, 10 push ups, 1o squats, 10 sit ups, 10 back extensions, 10 pull ups

Skill;focus:  Ring Dips

Wod

Monday, May 21, 2012

Skill: Push Up- Take about 5 minutes to review push up form

Warm Up: Tire obstacle

-  8 Jump in and out of tire

-  8 Tire box jump

Monday, May 21, 2012

Overtime

Warm up:  400 m run, 2 x 10 pass thrus, pvc ohs; world's greatest stretch 2 rds

Skill/focus:  Overhead Squat
2 x 5, 1 x 3

Wod:

Tilted Kilt Push Em Out Challenge.  Congratulations to the CrossFit Jaguar's balls and CrossFit BNI's dolls ...... 1st place!

Way to go Vic, Phil, Stephen, Jill, Erinmarie and Megan !!!!!

Saturday, May 19, 2012

Duck Me

3, 8 min AMRAPS in teams of 3

40 m tire flip/40 m duck walk
(1 flips, 1 duck walks, 1 rests)
2 min rest

Vehicle push for max meters