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6:00 AM Thursday with Ryan
"16 Minutes"
4 Rounds:
2 minutes on the rower (meters)
2 minutes of OHS (75#/45#)
Alternate between the 2 exercises, record totals for both exercises.
Abs: 100 Straight Leg MB Sit-ups (with partner)
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Crossfit 5:45 w/ Jake
Shoulder Strength...and stability
4 x 1 minute rounds - hand stands against wall
Then....
10,9,8....1
OH press (85/45)
kb swings (24kg/16kg)
Rocket Jumps
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Extra Virgin Coconut Oil
This article discusses the health benefits of a diet rich in coconut oil
Like most people by now, you've probably heard some good press about coconut oil, more specifically extra virgin coconut oil, but your not quite sure what's good about it given the saturated fat content. Well, I'm here to set the record straight and hopefully get you to incorporate this miracle food into your diet.
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6:00 AM Tuesday with Ryan
21-15-9:
Snatch Balance (95#/65#)
Ring Dips
Abs: 50 Russian Twists
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Jamie: 12:54 @ 25#, parallettes
Angie: 12:24 @ 25#, parallettes
Liz: 12:30 @ 25#, parallettes
Megan: 12:34 @ 45#, purple bands
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Benchmark Monday
Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push ups
15 squats
It's important to note how long you last until falling behind. If you fall behind, keep going until the 30 minutes is up. Count how many rounds you DO complete in the 30 minutes.
Post results to comment cards and our comments.
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Kettlebell CrossFit and Fearless w/ Joel
21-15-9
1 arm kettlebell swing
1 arm kettlebell thrusters
lap around the box
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How do I start CrossFit - a discussion to be continued in our forum
When you look at all the CrossFit workouts you see online, starting a program as intense (and effective) as this can be pretty overwhelming. This article is designed to give you a little advice on where to start at our facility:
After reading click HERE to discuss or ask questions.
How to start CrossFit?
Depending on your current fitness level, age and experience, success with any conditioning program often depends on how you begin....(click on "read entire article")
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6pm CrossFit and Fearless with Joel
tabata chaos
3 rounds for reps/cal; 1 min between rounds
Rowing
Box Jumps
M.B. burpees
Singles
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CrossFit with Joel
four rounds for time
40, 20, 10, 5
push press(45/65)
squats
m.b. sit up wall slams(8/12)
xtra work
hands stand holds
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6:00 AM Thursday with Ryan
3 Rounds:
21 Deadlift
15 Hang Squat Clean
9 Push Jerk
Use the same weight for each exercise (135#/85#)
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Missy: 12:16; 5 rounds: first and last exercise @ 65# (injured)
Jamie: 16:10 @ 35#
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