Wednesday 2014.06.25
Strength
1A) 4×10 Slam Ball (40/30)
1B) 4×2 16′ Rope Climb
Conditioning
“The Chief”
5 Rounds of:
Max rounds in 3 minutes of:
- 3 Power Cleans (135/95)
- 6 Push Ups
- 9 Air Squats
1 minute rest between rounds.
Saturday 2013.02.01
Conditioning:
2014 CMC PIT
5 minutes, as many rounds as possible:
- 5 Ground to Overhead (115/75)
- 7 Burpee over the Box
- 9 American Kettlebell Swings (53/35)
-rest-
“The Baseline”
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
Mark your calendars for the Civilian Military Combine on October 18th!
Monday 2013.12.30
Due to renovations at the gym, all workouts through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
This week’s schedule:
Monday, December 30: 6:00 a.m., 5:00 p.m., and 6:00 p.m. at WP
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m.
Conditioning:
1) 3x Hill Sprints
2) 6 minutes, as many rounds as possible:
- 6 Push Ups
- 6 Plank Jacks
- 12 Mountain Climbers (6/6 each leg)
- 50m shuttle run
3) Planks, 2x 0:30 work/0:30 rest for center, left, and right
4) 6 minutes, as many rounds as possible:
- 6 Air Squats
- 6 Burpees
- 20m Bear Crawl
Tuesday 2013.08.13
Strength:
A: Press, 4×8 @60%
B: Press, 3×5 @75%, 1×5+ @75%
Conditioning:
15 minutes, as many rounds as possible:
- 4 Wall Walks
- 16 Overhead Walking Lunges with plate (45/25)
- 8 Ring Dips
- 32 Air Squats
- 12 Ring Rows
- 48 Double Unders
Tuesday 2013.07.23
Today is Bring A Friend Day! Thursday and Saturday of this week are even more chances for you to share the fun of CrossFit.
Strength:
Alternating with a partner, complete:
3×8 (4L/4R) Suitcase Deadlift w/Kettlebell
Conditioning:
“Double Under Cindy”
In teams of two, complete as many rounds as possible in 20 minutes of:*
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
*One partner works on Cindy while other partner does max double unders; switch after each completed round of Cindy. Record number of reps completed on Cindy and number of double unders (divide single unders by two).
