Posted: December 12, 2013 in Uncategorized
Tonight is our Holiday Paleo potluck! bring a paleo (or paleo-ish) dish to share after your evening WOD!
Tomorrow is our Running clinic at 9am!
SWOD: 10 mins max distance row. Switch people every 20 strokes. This can be done in buddy pairs or teams of 3 or more. Pull hard!
DWOD: Buddy/team WOD
Buy in: 10 tire flips, each teammate must jump through tire after each flip.
12 min amrap- 1 bear complex ( power clean, front squat, shoudler to overhead, back squat, behind the neck jerk)
* One teammate does the Bear Complex, the others rest, switch each round. Go back and forth recording 1 rep for each completed complex until the 12 minutes is up.
Buy out: 10 tire flips, each temamate must jump though tire after each flip
Posted: December 11, 2013 in Uncategorized
SWOD: strict press 5×5 @ 65% of 1RM
ACC: 2×15 hip extensions
DWOD: 15 min AMRAP
12 ring pushups
30 abmat situps
15 kettlebell swings (1.5/1)
LBN: “Wallball/rope climb ladder”
10 all the way down to 1 reps of wallball
Do 2 rope climbs (floor to standing) between each set
(Ex: 10 wall ball, 2 rope climb, 9 wall ball, 2 rope climb, 8 wall ball, etc.)
Posted: December 10, 2013 in Uncategorized
Dont tell yourself “Ill get better at that tomorrow, Ill go to the gym…tomorrow.” Go and make your gains TODAY!
SWOD: 12 mins to work on rope climbs
*If you have it down, do tabata rope climbs and/or try it legless!
DWOD: For time-
25 wall ball
1 mile run
25 wall ball
Posted: December 9, 2013 in Uncategorized
SWOD: 15 min EMOM
1 rep of back squat @ 85% of training max
ACC: 3×8 Glute ham raises http://www.youtube.com/watch?v=G1MZjyAsilU and 2×15 hug a twinkies
*Do 2 sets of each before the SWOD, then your remaining sets after the SWOD
DWOD: “Pullup- C&J ladder”
Clean and jerk 5-5-5-5-5-5
*Alternate each exercise, starting with pullups
Posted: December 8, 2013 in Uncategorized
Friday is our Holiday paleo potluck. Bring in a paleo-ish dish to share after your Wod. Well be there all evening normal hours doing a buddy/team WOD!
Saturday is our final beach wod of the year! 2pm at Cherrie downs park in cape canaveral.
SWOD: 20 mins to establish a heavy load- 3 position snatch
ACC: 2×10 GHD situps and 2x 10 hip extensions
DWOD: For time
30 box jumps 24/20
30 OHS 115/75
100 double unders
30 box jumps
Posted: December 5, 2013 in Uncategorized
Tomorrow is our gymnastics clinic at 9am! Come get proficient in your pullup/muscle up/ or t2b!
SWOD: 30 mins to establish 1RM on Deadlift and bench press
DWOD: For time
20 shoudler to overhead 115/75
30 front squats 115/75
500 m run
Posted: December 4, 2013 in Uncategorized
A reminder of why it was a good choice to join 26.2 crossfit.
SWOD: 18 mins to find 1RM snatch balance
DWOD: 21-15-9 reps
Buy in: 50 double unders
Box Jump, 24/20 in
Buy out: 50 double unders