Saturday, February 12, 2012

Get Er' Done

Warm up:  400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg and 5 db push ups.

Friday, February 10, 2012

Split Jerk 1 RM

Warm up:  250 m row, 15 pvc pass thrus, 10 walking lunges w/ twist ea side, 2 x 30 s hs hold

Skill/focus:  Split Jerk
1 x 5, 1 x 3, 1 x 2

Thursday, February 9, 2012

Mainsite 2/1/12

Warm up:  400 m run, 2 x 45 s dh hold, 10 push ups, 10 sdhp
Mobility:  Archer stretch, 45 s ea side

Workout:
30 hspu

Athlete of the Month January 2012: Zuli B.

Athlete of the Month December 2011: CrossFit Jaguar Tough Mudder Team

Wednesday, February 8, 2012

1:1

Warm up:  800 m run, high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel sprints

Workout:
w/ a partner
200 m row

Tuesday, February 7, 2012

DT

Warm up:  2x 200 m run, 15 good mornings, 10 squats, 2 x 30 s hs hold (30 s btwn)
Mobility: working towards a split, 90 s per leg

Monday, February 6, 2012

How Low Can You Go?

Warm up:  400 m run, 10 iron crosses (total), 10 scorpions, 10 low lunges w/ foot flex, 1 min Russian babymaker

Skill/focus:  Box Squat

Saturday, February 4, 2012

February Birthday Bash
Steve, Alex, Jeff, Sheree, Mandy and Tanya

NUTTS

10 hspu
15 deadlift 250#/175#
25 box jumps 30"/24"
50 pull ups