Monthly Archives: October 2012

Happy Halloween!!   WarmUp: 100 DUs or 250 SUs 5 man-makers 10 wall balls for height 15 V-ups 20 lunges   Strength: Using 50% of shoulder press 1RM Shoulder press to failure Push press to failure Push jerk to failure … Continue reading

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WarmUp: Dynamic Stretching   Strength:  Pick two “goat” lifts  (these are your worst/hardest lifts!) 7 minutes each lift 5 x 10 – low weight – perfect form   WOD: 10-9-8-7-6-5-4-3-2-1 Thrusters Pull-ups

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WarmUp: 1o tire flips 20 lateral jumps over parallettes 10 pistols (5/leg) 20 PVC OHS   Endurance Day: WOD:  LuRong Tribute “Letendre” 25minute AMRAP Men’s Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 53 lbs, 100 … Continue reading

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FREE Community Workout today at 9 AM! Everyone is welcome!! 8 AM CLASS:   WarmUp: 2 rounds of: 5 cartwheels 10 toes-to-ground 15 supermans 10 atlas stone ground to shoulder   WOD:  “CrossFit Total Devastation” 10 minutes of back squat … Continue reading

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