Thursday

Skill Development: Squat Clean

WOD

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Post time to comments

Wednesday

MAX EFFORT/SKILL DEVLOPMENT

Power Snatch 1,1,1
Overhead Squat 1,1,1

METCON

Tabata Row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The score is based on the number of meters completed in the 8 intervals.

Post loads of ME and distance in comments

Tuesday

Pat performing the 2 hands anyhow.

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Monday

Courtesy of CrossFit games 2009 website

ATTENTION THE 6pm CLASS IS CANCELLED FOR MONDAY THE 15th of FEB 2010 The 4, and 5 o'clock classes will resume as normal.

Max Effort/Skill development
Clean,
1,1,1


WOD

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 situps

Saturday

TEAM WOD!

9am Team workouts

10am Team workouts

11am Team Workouts

If you have not figured it out yet the workouts will be team based. This is a great way to introduce CrossFit to those who are leary of it. So please bring a friend or a family member who is curious or on the fence about trying CrossFit.

There will also be a JUS' tasting party at noon immediately following the final CrossFit class.

Friday

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

Skill Development:
POSE running technique

WOD

3 rounds for time
run 400m
row 500m

Thursday

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

Max Effort-
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.


WOD

10,9,8,7,6,5,4,3,2,1

Dumbbell push press 45/25lb
Knees to elbows