Wednesday, April 20, 2011
Snatch It Up
Warm up: 3 x 5
-db snatch each side 30#/20#
-ball slams
-burpees
Skill/focus: Snatch or HPS
Snatch It Up
Warm up: 3 x 5
-db snatch each side 30#/20#
-ball slams
-burpees
Skill/focus: Snatch or HPS
Tuesday, April 19, 2011
The Bench is Back
Warm up: tmu of push ups and sit ups
Skill/focus: Bench Press
1-2 warm up sets
Workout:
Bench press x 5 @ 20x1
The Bench is Back
Warm up: tmu of push ups and sit ups
Skill/focus: Bench Press
1-2 warm up sets
Workout:
Bench press x 5 @ 20x1
Monday, April 18, 2011
CrossFit Games Open Wod 11.4
Warm up:
-800 m run
-2 x: 5 pull ups, 10 push ups, 15 squats
-2x: 10 good mornings 45#/30#, 10 kte
10 min AMRAP
CrossFit Games Open Wod 11.4
Warm up:
-800 m run
-2 x: 5 pull ups, 10 push ups, 15 squats
-2x: 10 good mornings 45#/30#, 10 kte
10 min AMRAP
ABC Action News features Danielle and Amy from CrossFit Jaguar
Saturday, April 16, 2011
Manual Labor
Warm up:
-set ups tires
-divide into teams
-3x: 200 m run, 10 swings 50#/30#, 5 manmakers 25#/15#
Work0ut: Teams of 4
Manual Labor
Warm up:
-set ups tires
-divide into teams
-3x: 200 m run, 10 swings 50#/30#, 5 manmakers 25#/15#
Work0ut: Teams of 4
Friday, April 15, 2011
FryDay
Happy Birthday Jimmy
Warm up: 400 m run, 3 rds of 10 squat jumps, 10 v ups
Workout:
12 pull ups
12 dips
10 RFT
Thursday, April 14, 2011
Who Do You Carry Your Torch For?
Warm up: 3 rds of 15 box jumps, 15 wall balls, 10 back x
Workout:
10 renegade rows w/ push up 40#/30#
Who Do You Carry Your Torch For?
Warm up: 3 rds of 15 box jumps, 15 wall balls, 10 back x
Workout:
10 renegade rows w/ push up 40#/30#
Wednesday, April 13, 2011
CrossFit Games WOD 11.3
Warm up: 100 m sprint, samson stretch (hold 20 s per side)
Workout:
AMRAP in 5 minutes
Squat clean & Jerk 165#/110#
CrossFit Games WOD 11.3
Warm up: 100 m sprint, samson stretch (hold 20 s per side)
Workout:
AMRAP in 5 minutes
Squat clean & Jerk 165#/110#
Tuesday, April 12, 2011
Hansen (open classes)
Warm up: 400 m run, 15 pvc pass thrus
Workout:
30 swings 75#/55#
30 burpees
45 ab mat sit ups
5 RFT
Hansen (open classes)
Warm up: 400 m run, 15 pvc pass thrus
Workout:
30 swings 75#/55#
30 burpees
45 ab mat sit ups
5 RFT