5/18/12

Posted on May 19, 2012 by Erin Carlson

Great group for our Friday Friends! Great job!

Happy anniversary Pete! 1 year!!! Check him out!

WOD: 3Rds

400m Run

Max Ring Dips

1, 1RM Power Clean!

CM: Tabata Jump Squats!

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WOD 5/17/12

Posted on May 18, 2012 by Erin Carlson

ANGIE

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

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5/16/12

Posted on May 17, 2012 by Erin Carlson

Warm up:

Progressive Load

Reps 15, 10, 5

Variations of Push up, sit up, pull up and squats

SKILL: 10min of skill work

CONGRATS to those of you with your first handstands and muscle ups!

WOD: 3rds

Max L sit Hold

50 Hollow Rocks

50 Overhead Lunges 45lbs

CM: Pain Cave!

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WOD 5/15/12

Posted on May 15, 2012 by Erin Carlson

Reminder Yobility Trial Time on Tuesdays at 12pm!

Warm up:

5min ROM

PVC-Bar-Bar+

9/6/3

Barbell Complex

SKILL:

Review WOD movements and standards

WOD:

CFT

Back Squat

Press

Deadlift

total score = adding together your highest weight for each lift. 3 Attempts at each for 1RM.

CM: Mobility!

HOW DID YOU DO!?! Post to comments!

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New Tuesday Yobility Time

Posted on May 15, 2012 by Erin Carlson

Come take care of your body at 12 today with Virginia!

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WOD 5/14/12

Posted on May 14, 2012 by Erin Carlson

Warm up:

5min ROM

3×10

Push up/Sit Up/Pull Up/Burpee

SKILL:

Review Foot Strengthening and Running Drills

Review WOD movements

WOD: Find Max Weight

3 Reps of each pull to the full power clean, NO dropping the bar between reps, rest after series, add weight then repeat.

1. Floor to knee

2. Floor to Hip

3. Knee to High Pull

4. Power Clean

CM: Mobility!

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PICs from Regionals and CrossFit Endurance Seminar

Posted on May 14, 2012 by Erin Carlson

Great work SIMON!!!

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REGIONALS UPDATE

Posted on May 11, 2012 by Erin Carlson

Coach Simon’s 1st heat is at 12 on ESPN3! Check it out!

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WOD 5/11/12

Posted on May 11, 2012 by Erin Carlson

ATHLETES remember we are CLOSED ALL weekend for Regionals! Be sure to watch Coach Simon on ESPN 3!

Warm up:

3x

1 Lunge Walk

10 Dislocates

3×10

CD’s, Push ups, Squat

SKILL:

Review Good Mornings and Push Press

WOD:

AMRAP: 20min

3 Pull Ups (your choice of difficulty)

5 Good Mornings

7 Ball Slams

9 Push Presses 95/65

Your bar stays the same for good mornings and the push press. Bar starts from the ground!

CM: Mobility for the lower Back!

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WOD 5/10/12

Posted on May 10, 2012 by Erin Carlson

REMINDER!!!

Only 9, 12 and 6:15pm WODs tomorrow!!!!

Closed 5/12 for Regionals GO SIMON!!!!!

Warm up:

3x

1 lunge walk

10 CDs

8 KB Swings

6 Goblet Squats

SKILL: Review DL

WOD: 10Rounds

3 Deadlifts 225/155

6 HSPU

9 Wall Balls 20/14

CM: 3min Hollow Rocks!

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