Monday Hulk Strength-Front Squats; Row Test-Partner; HSPU 1-1st min. 2-2nd min. etc….. Tuesday “Bad Hair Day” For time…Pullups; KBS(50/35); 200M Plate Walk(45/35) – 30,25,20,15,10,5 reps. Wednesday 1 Squat Clean(135/95); 1 Pushup; 1 Ring Dip; (each set increase + 1 rep) AMRAP 15 min. (each set unbroken) Thursday Hulk Strength-Back Squats; then…Row(270/235); DU 25-26-27-28-29 (5R4T) Friday […]
Week- Sept. 17 – Sept. 23, 2012 Read More »
Monday “Badger” 3R4T – 30 Squat Clns(95/65); 30 Pullups; Run 800M Tuesday “Hulk-Shoulder Press” then: 1 Burpee-1st min; 2 Burpee-2nd min.; 3 Burpee-3rd min…until can’t complete Wednesday “Hulk-Deadlift” then: 4R4T – 10 Pushups; 10 KBS(50/35) Thursday 4R4T – 25 Double Unders; 25 Box Jumps; 25 OHS(PVC Lunge); 25 Situps Friday Row 2K; 50 WB(20/14); Row
Week – Sept. 10 – Sept. 15, 2012 Read More »
Monday- 10:00 am WOD only “Murph”: 1 mi run; 100 pullups; 200 pushups; 300 squats; 1 mi run Tuesday 5R4T: 10 deadlifts(275/185); 10 front squats(135/95) Wednesday 5R4T: 10 push press(135/95); 10 KTE; 1min. plank hold Thursday AMRAP-15min.: 10 pistols(ea.leg); 200m plate OH carry; 25 double unders Friday 25 lateral burpee BJ; 500m row; 25 lateral
Week-Sept.3 – Sept. 8, 2012 Read More »
Congratulations Jaime!!! Jaime Miglini As a long time competitive athlete, college soccer player, and ultra marathon runner, I started CrossFitting more than a year ago hoping to maintain my physical fitness without running 40+ miles per week. I quickly discovered that CrossFit added an intensity and strength-building component
August Athlete of the Month: Jaime Miglini Read More »
Monday “In & Out-Knockin it down” 2R4T: 200M Run;25 Back Squats;200M Run;25 Front Squats;200M Run;25 OHS Tuesday Hulk Strength-Strict Pullups; 100 Burpees for time. Wednesday “Regional WOD 2011″ 21-15-9:Deadlift(275/185); Box Jump (24/20) Thursday “Never Ending Fran” 1 Pullup; 1 Thruster 1st min. 2 Pullup; 2 Thruster 2nd min. until you cannot complete in min. Friday
Week – Aug. 27 – Sept. 1, 2012 Read More »
Monday Hulk-Shoulder Press; then…3rds.-avg.scores[500M Row; 3min.rest] Tuesday 1-C&J 1st min.; 2 C&J 2nd min; 3 C&J 3rd min. until cannot complete in min. (95/135) Wednesday “Cindy” – AMRAP-20 min. – 5 pullups; 10 pushups; 15 squats. Thursday “10 min Push” – AMRAP pushups 10 mins.; Pick 2 Strengths – Hulk Friday 6R4T-10 KBS (50/35); 10
Week – August 20 thru August 25, 2012 Read More »
Monday 200M Run;[5R4T-10 Power Snatch; 12 OHS(95/65)]; 200M Run Tuesday “Row’d Kill” 1 min Row; 1 min Burpees repeat until 50 Burpees (275m/235m) Wednesday Hulk-Front Squat; 1BJ – 1PU 1st min; 2BJ – 2PU 2nd min; 3BJ – 3PU 3rd min; etc. until can’t complete (24/20) Thursday 4R4T-10 deadlift(275/185); 18 pushups Friday “Quatro Quads”-4R4T-400 M
Week, August 13 thru August 18, 2012 Read More »
Monday “Helen” 3R4T- 400M Run; 21 KBS(50/35); 12 Pullups Tuesday Hulk “Thrusters”; Row Relay 4R4T-Row 250M; 100M Plate Carry(45/25) Wednesday “Evil” for time…30 HSPU(kip); 40 pullups; 50 KBS(50/35); 60 situps; 70 burpees Thursday “Death” “Pick a Strength”-Death by DU 5-10-15-20; Death by 10M Run-squats & run(1squat & 1run) Friday “Bear” Power Clean; Front Squat; Push
Week – August 6 – August 11, 2012 Read More »
This is the newest Paleo article written by Ryan Bolles. Previous post was previous article, not like we didn’t need to read it again! Here is another excellent article written by Ryan that WE NEED TO ALL READ!!! Pail-E-Ohhhhhh…MAY 2010 By Ryan Bolles Before Nike gave us the running shoe and Wonder gave us the
Newest Version of Pail-E-Ohhhhhh Read More »
Are you sick of eating some variation of eggs, meat, and fruit for breakfast? Well here’s a great alternative! Both of the Pictures & this recipe (modified slightly) were found here: http://www.marksdailyapple.com/no-oat-oatmeal-its-no-atmeal/ This recipe yields TWO meals. Ingredients 24 g walnuts 24 g Pecans 2 tbsp Flaxseed Ground 1 tsp Ground Cinnamon 1/4 tsp Ginger, Ground 1 tbsp Almond Butter
Breakfast Recipe – Paleo “Oatmeal” !! Read More »