Sunday 5/6/12 WOD

Rest

Saturday 5/5/12 WOD

Lizard Walk 1 lap
10 Pull-Ups
10 Burpees

AMRAP in 12 minutes

Friday 5/4/12 WOD

KB or DB Snatch

1 minute Right
1 minute Rest
1 minute Left
1 minute Rest

4 rounds

Thursday 5/3/12 WOD

Rower
Pull-Up
Push-Up
Rest
Bike
Pull-Up
Push-Up
Rest

Max reps 1 round

Wednesday 5/2/12 WOD

Jump Rope Practice (Wear socks if you want) Double Unders, Crossovers, High Knees, Alternates, Heavy Rope

20 minutes
Do sets of 20 Air Squats and/or 10 Push-Ups every 2 minutes

Tuesday 5/1/12 WOD

Box Jump Burpee

1 minute on/ 1 minute off

6 rounds

Monday 4/30/12 WOD

Pistol
Rest
One Arm Push-Up
Rest

1 minute each station
3 rounds

Sunday 4/29/12 WOD

Rest

Saturday 4/28/12 WOD

Box Jump
Rest
Hands Off Push Up
Rest

1 minute each station
3 rounds

Friday 4/27/12 WOD

Med Ball Clean to Overhead
Rest
Wall Ball
Rest

1 minute each station
3 rounds

Thursday 4/26/12 WOD

Pistol
Pull-Up
HSPU
Rest

1 minute each station
3 rounds

Wednesday 4/25/12 WOD

Rowing
Biking
Box Jump
Jump Rope

Partner up. Pairs stay at 1 station for 3 rounds. Each round is 30 seconds on/30 seconds transfer time/ 30 seconds on/30 seconds transfer time.

Tuesday 4/24/12 WOD

KB or DB Squat Clean + Push Press

1 minute on/2 minutes off
6 rounds

Monday 4/23/12 WOD

Get Up Right
Get Up Left
Jump Squat
Rest

1 minute each station
3 rounds

Sunday 4/22/12 WOD

Rest

Saturday 4/21/12 WOD

Tabatas

Push-Ups
Pull-Ups
Squats

Friday 4/20/12 WOD

Pistols

Practice with Boxes and Core Board for 20 minutes

Thursday 4/19/12 WOD

Handstand

Practice 20 minutes variations that suit you

Wednesday 4/18/12 WOD

Pull-Ups

Practice for 20 minutes variations that suit you

Early morning CrossFit Classes

Early Morning CrossFit Classes This morning we had a great turnout in our newly added 6:15am CrossFit class. We will be offering this class on Tuesday and Thursday mornings. 5 attendees were in here working hard. Today's workout was no joke. For those of you who have yet to experience the Box Jump Burpee you are in for a tough workout regardless of your fitness level. As the class builds I plan to add a 6:15am CrossFit also on Monday and Wednesday. Then if the demand arrives we may even add a 5:30am class. Bit by bit we are trying to accommodate needs and desires of our community. Be sure to let us know what you would like to see on the schedule and if we can get a group of 4 or more people to agree on a time and day we will try our best to make it happen. One Love!

Tuesday 4/17/12 WOD

Box Jump Burpee

1 minute on/ 1 minute off

6 rounds

Monday 4/16/12 WOD

Lizard Walk 1 Full Lap + 10 pull-ups = 1 round

AMRAP in 12 minutes

Sunday 4/15/12 WOD

Rest

Saturday 4/14/12 WOD

Squat Clean Push Press

1 minute on/ 2 minutes off

6 rounds

Friday 4/13/12 WOD

KB Quarter Swing
Half Burpee
Jump Rope
Rest

1 minute each station
3 rounds

Thursday 4/12/12 WOD

DB Push Press
DB Jump Squat
Hanging Leg Raise
Rest

1 minute each station
3 rounds

Wednesday 4/11/12 WOD

KB Half Swing
Hindu Push-Up
Jump Rope
Rest

1 minute each station
3 rounds

Tuesday 4/10/12 WOD

DB Overhead Press
DB Front Squat
Hanging Leg Raise
Rest

1 minute each station
3 rounds

Monday 4/9/12 WOD

KB Swing
Pull-Up
Jump Rope (double unders if possible)
Rest

1 minute each station
3 rounds

Sunday 4/8/12 WOD

Rest

Saturday 4/7/12 WOD

Get Up
Handstand
Pull Up
Rest
Rest

1 minute each station
3 rounds

Friday 4/6/12 WOD

KB or DB Snatch

1 minute right/ 1 minute rest
1 minute left/ 1 minute rest

4 rounds

Thursday 4/5/12 WOD

Box Jump Burpee

1 minute on/ 1 minute off

6 rounds

Wednesday 4/4/12 WOD

Pull-Up
KB High Pull
DB Prone Row
Rest

1 minute each station
4 rounds

Tuesday 4/3/12 WOD

SB Push-Up Hands on Ball
SB Push-Up Hands on Ground
Hands Off Push Up
Hindu Push-Up
Clapping Push-Up
or
Wall Push Off
Prone Press Up
Rest
Rest

1 minute each station
2 rounds

Monday 4/2/12 WOD

Rower

Box Jump

Med Ball Clean

Wall Ball

Air Squat

Jump Squat

Rest

Rest

1 minute each station

2 rounds