Friday, December 2, 2011
Wheels that Drive
Warm up: 50 jumping jacks, 2 x: 10 push ups, 15 squats, 20 alt lunges
Skill/focus: Front Squat
1 x 10, 1 x 5
Wheels that Drive
Warm up: 50 jumping jacks, 2 x: 10 push ups, 15 squats, 20 alt lunges
Skill/focus: Front Squat
1 x 10, 1 x 5
Stephen G., Amy C., Sheree M., Coach Paula and the CrossFit Jaguar Tough Mudder Beasts in action
Thursday, December 1, 2011
Gassed to the Nines
Warm up: 2 rds of Cindy, Samson stretch
Workout;
9 lunges (total)
9 swings 30-35#/50-55#
9 sit ups
1/2 gasser
Gassed to the Nines
Warm up: 2 rds of Cindy, Samson stretch
Workout;
9 lunges (total)
9 swings 30-35#/50-55#
9 sit ups
1/2 gasser
Wednesday, November 30, 2011
Hard Pressed
Warm up: tmu wall balls/ring rows
Skill/focus: Bench press
1 x 8, 1 x 5
30 s ring push ups
15 s rest
30 s box jumps
Hard Pressed
Warm up: tmu wall balls/ring rows
Skill/focus: Bench press
1 x 8, 1 x 5
30 s ring push ups
15 s rest
30 s box jumps
Tuesday, Saturday November 29, 2011
Vested Interest
Warm up: 2 x: 200 m run, 10 pull ups, 10 dips, 15 sit ups
Workout:
w/ vest for rx+
10 rope climbs
20 ring dips
Vested Interest
Warm up: 2 x: 200 m run, 10 pull ups, 10 dips, 15 sit ups
Workout:
w/ vest for rx+
10 rope climbs
20 ring dips
Monday, November 28, 2011
Pumpkin Roll
Warm up: 400 m run stopping every 100 m for 10 push ups
Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
Pumpkin Roll
Warm up: 400 m run stopping every 100 m for 10 push ups
Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
Saturday, November 26, 2011
Barbara Against the Clock
Against a 3 min running clock complete as many rounds and reps as possible of:
20 pull ups
30 push ups
40 sit ups
50 squats
Barbara Against the Clock
Against a 3 min running clock complete as many rounds and reps as possible of:
20 pull ups
30 push ups
40 sit ups
50 squats
Friday, November 25, 2011
Work it Off!
20 swings 50-55#/30-35#
30 goblet lunges (total)
400 m run
AMRAP in 25 mins
Post total rds for score
Work it Off!
20 swings 50-55#/30-35#
30 goblet lunges (total)
400 m run
AMRAP in 25 mins
Post total rds for score
Wednesday, November 23, 2011
Suicide Shaina
Warm up: 400 m run, 2x 10 mb cleans, 50 m sprint
Workout:
10. 9. 8. . . 1
thrusters 115#/75#
Suicide Shaina
Warm up: 400 m run, 2x 10 mb cleans, 50 m sprint
Workout:
10. 9. 8. . . 1
thrusters 115#/75#