The schedule is up for next week. To access it all you need to do is click the arrow that points right next to the word week on top of the mindbody schedule. Monday’s schedule is different than normal so make sure you check it and sign up for a class time that works for you.
Thanks,
Jake
Strength: 3×3 Bench Press
WOD:
Reps of 10, 9, 8, 7….1 of Wall Balls 20/14#
alternating with
Reps of 1, 2, 3, 4….10 of Pull Ups
CORE: Athlete’s Choice
Strength: Snatch Balance
WOD:
“Grace”
135/95# Clean and Jerk 30 Reps
CORE: 50 Knees to Elbows
The 2011 Reebok CrossFit Games kick off this morning at 7a.m. I encourage you guys to check out the best CrossFit athletes in the world as they compete for fittest on earth. The games will be shown on live cast at games.crossfit.com.
Strength: 3×5 Zotts Press
WOD:
1 round
10x Push-ups
30x KB swings (53#/36#)
Row 30 calories
60 second overhead barbell hold (65#/45#)
20x Push-ups
20x KB swings
Row 20 calories
90 second overhead barbell hold
30x Push-ups
10x KB swings
Row 10 calories
120 second overhead barbell hold
CORE: 3 X max time Plank
Congrats to Dag and Kristin for getting their first kipping pull up today!!! Nice work guys keep it going.
Strength: 5,3,1 Bench Press
Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up
CORE:
30 Toes to Ball/ 30 Half Moons
Strength: 3,3,3,1,1,1 Snatch
WOD:
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Then you have 2 min to find max weight Push Press
CORE: 50 GHD sit ups/ 50 Hip Extensions
Strength: 5,5,5,3,3,1 Back Squat
WOD:
“Jackie”
1000m Row
50 Thrusters 45/30#
30 Pull Ups
CORE: 40 GHD sit ups/ 40 Russian Twists
Strength: 5,5,5,3,3,3 Clean and Jerk
WOD:
21-15-9 reps of:
Handstand Push Ups
Jumping Lunges
Pull Ups
CORE: 30 Hip Extensions/ 30 Russian Twists
Strength: 3×5 Push Jerk
WOD:
30 Ring Dip (Buy in) immediately followed by:
2 Rounds of:
20 Bar facing burpees
20 Overhead Lunges 95/55#
20 Toes to Bar
20 Box Jumps 24/18
20 Wall Balls
CORE: 30 Half Moons/ 30 Hollow Rocks
Strength: 3×3 Deadlift
WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Compare to 101125.
CORE: Tabata Box Touches