Sunday 10.18.14

10am: Ladies WOD’n Brunch

Workout:

TBD

Sorry guys, ladies only!

 

“Promise Yourself

To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.

To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.

To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.

To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.

To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.” 
― Christian D. LarsonYour Forces and How to Use Them

Saturday 10.18.14

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Row 40cals
30 Burpees
40 Ground 2 Over Head, 95#/65#
50 Knees 2 Elbows
60 Push-ups
30 Waiter Lunges, 53#/35#
Row 40cals

10AM: CrossFit Kids

Friday 10.17.14

Warm-up:

8min Seated Sled Pull Relay

Then:

3x 30/30 Squat/Hold

Power and Accessory:

1a) Jump Squat 3×10 @ 65#/45#

1b) Bulgarian Split Squat 3×10 each leg
Hold for 10sec on the 10th rep

Workout:

AMRAP 12min

15 Ball Slams, 50#/40#
15 Goblet Squats (w/ same slam ball)
30 Double Unders or Power Jumps

Cool Down:

Foam Roll: IT, Back and Lats

Thursday 10.16.14

Warm-up:

Inversion
Pistol
Muscle-up

Workout:

AMRAP 20min

3 Muscle-ups
6 HSPU
12 Pistol (6R/6L Any way)

Modification options:
9 Deep, Single Ring, Ring Row + 9 Dip
6 Wall Climbs or Partial Wall Climb Shoulder Tap or Pike Push-up
12 Deck Squats or Air Squat

Cool Down:

LAX Ball Smash: Lat/Piriformis/Pec

Wednesday 10.15.14

Warm-up:

2 Rounds

200m Run
10 Ball Slams
10 Slam Ball Over the Shoulder Cleans

Barbell:

1) Power Clean, 5×3 @ 75%-85%
Warm-up with 3set of 3reps

2) Sumo DL HP Warm-up, 3×3

Workout:

3 Rounds
200m Run
21 SDLHP, 75#/55#
200m Run
12 Burpee Over Bar

Tuesday 10.14.14

Warm-up:

2 Rounds

100ft Bear Crawl
15 Squats

Then:

Squat Snatch Group Skill Work

Barbell:

1) Squat Snatch, 5×3 @ 75%-85%
Warm-up with 2-3sets of 3reps

2) OHS Warm-up

Workout:

21-15-9

Over Head Squat, 115#/75#
Pull-ups

Cool Down:

Banded Lunge Stretch
Banded Hamstring (Standing)

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