Friday May 17

Posted by crossfithi on May 16, 2013

Warm Up

Strength Day

Snatch x wod

1- 1- 1- 1- 1- 1- 1-

broad Jump

2-1-2-1-2-1-2

met con

tabata

KBS

push ups

SDHP 45/75

Push press 45/75

Thursday May 16

Posted by crossfithi on May 15, 2013

WOD

800 m Run

-rest-

800 m Run

-rest-

-Then-

1000 m row

-rest-

1000 m row

Strength Optional

GHD Sit ups 50

MAKE UP WOD IS ALSO OPTIONAL

Example: FRAN or Elizabeth

Wednesday May 15

Posted by crossfithi on May 14, 2013

Warm up

4oo m run or row Then:

10 burpees

10 inchworms w push up

10 back extensions

10 Ring rows

then:

400 m run or Row

Tech/Skill 10 min

Double Unders

WOD

25 walking Lunge

50 Push ups

50 DU 150 S

25 K2E

50 box Jumps 24″ & 20″

50 sit ups

25 walking Lunges

-For Time-

Tuesday May 14

Posted by crossfithi on May 13, 2013

Warm up

400 m run

10 4ct. Jumping jacks

10 mountain climbers

10 OHS

10 back extensions

10 push ups

then 15 SHPT

Skill/ Tech

L-sit accumulate 1 min

Handstand Push ups/ Deficit HSPU ME

WOD Elizabeth

21-15-9 reps of

135/105 Cleans

Ring Dips

The 10 General Skills of CrossFit

May 13 Monday

Posted by crossfithi on May 12, 2013

I Hope all you Moms Had a Wonderful Mothers Day yesterday because you deserve it.. The life of a mom is like an AMRAP or a Chipper WOD LOL!! So lets get our strength on to handle this week leading up to school getting out and graduation for some.

Warm Up 3X

200 m run

10 Lunges

10 push ups

10 K2E

10 sit ups

10 MC

-then-

work on any mobility issues using bands, balls, foam rollers while waiting for warm up to be completed

Strength Day

Reps should be touch and go. Drop your weight if its not, concentrate on form and tech.

Right after each set do 90% 1 RM

A) Deadlifts @ 70% 3 X 10 ….

B) Bench @ 70% 3 x 10….

Met Con 3 rounds

200 m run

50 AS

8am CLASS CANCELLATION – May 10, 2013 & WOD Info :)

Posted by crossfithi on May 9, 2013

Hi Everyone,

I apologize for the late notice, but we have a family emergency and will be flying out for a funeral tonight. Lenette & James have been great and will be covering all our other classes; however, due to prior commitments, they can’t cover the 8am, so it will be cancelled for tomorrow (May 10, 2013).

All other classes will be held as usual, so please attend one of those if you would like. We apologize for the inconvenience.

Thanks for understanding,

Kai & Nikki

Now, for the WOD…

Most of you got a small taste of Fran last month in the final open WOD, but it is now time for you to officially meet!

Fran may be the most well known CrossFit WOD. Get in the gym today so that when a fellow crossfitter asks, ‘What is your Fran time?’, you will know what to say!