December 2010

December 2010

To Be A Ninja Warrior You Must Have Strong Hands.

BUY-IN: 400m Run Ladders Fence Drills WOD: (25min) *Teams of 2 or 3 1. 4 x 200m Plate hold run 2. 2 x 100m Overhead Lunge 3. 3 x 25 Burpees *Plates cannot touch the ground, except at ends of course.  If they do touch the ground, you and your teammate have 10 burpees. *You

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For those of you who don’t know, CrossFit has been fighting a battle to become an accredited Certification for while now.  It’s a long, tough process, but as of yesterday…CrossFit has finally become accredited!  It’s a huge success since it was put together by one man and has caught on by fitness enthusiasts like yourselves. 

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Take Your Test

BUY-IN: Jump Rope Warm-up #1 WOD: “TESTING” 1:00 Squats 1:00 Push-ups 1:00 Sit-ups 1:00 Row #2 WOD: 5RFT 17 Pull-ups 17 Dips CASH-OUT: 30 Skydivers 30 Hollow Rocks 30 Skydivers

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THE BEAR

BUY-IN: :30 Drills WOD: “The Bear” – 5RFT 7 Cleans 7 Front Squats 7 Push-Presses 7 Back Squats 7 Back Presses *For Time and Load OR: 4 x 10 RHC 20min AMRAP 15 Wall Ball Shots (20/14) 15 Knee-to-Elbow 15 Slam Balls (20/14) ***Yesterday’s class vs. class competition was great!  I think people really enjoyed

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Class vs. Class

BUY-IN: Foam Roller 30 Strict Pull-ups (60 Ring Rows) WOD: For Each Person In Class: 25 Pull-ups 50 Box Jumps @20″ 75 Burpees 100 Double Unders (400 Single Unders) *Anyone can perform the reps *For every TWO athletes in class you get ONE piece of equipment *Everyone CAN work at the same time *Time is

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This Christmas holiday we will be CLOSED December 24th, 25th and 26th.  Monday the 27th we have EVENING CLASSES ONLY (5:30pm and 6:30pm)!  So, please make your arrangements as needed and let us know if you have any questions.  Classes will resume to the normal schedule on Tuesday, December 28th. We will also be CLOSED

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You Must Be Unbroken

BUY-IN: Plyos in Place Ladders WOD: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Unbroken Thrusters 135/95 Unbroken Knee-to-Elbows 10 Unbroken Double Unders *If any set is broken, then you must repeat the set until you complete it. CASH-OUT: Stretching

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Get Your 500 In

BUY-IN: 1:00 Jumping Jack 10 – 1 Scale of Squats/Push-ups 3 x 12 RHC WOD: 4RFT 30 Clapping Push-ups 15 Pull-ups 30 Box Jumps (24″/20″) *At some point you must complete 1 x 500m row.  You must complete your first set before you can start your row. CASH-OUT: Tabata Sit-ups We can only strive to

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BUY-IN: Foam Roller Fence Drills Level 2 SKILL: Snatches/OHSQ (20min) Level 1 SKILL: 4 x 10 Inverted Row (rest :60) 1000m Row — Males <4:00  &  Females <4:30, perform 25 Burpees 4 x 10 KB Deadlift (rest :60) WOD: 12min AMRAP 6 WBS+ (20/14) 20 Double Unders CASH-OUT: Stretch 100 Hollow Rocks

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