Archive | January, 2013

Buy In:

Trap rolling, Elbow flexibility drills

Skill: Hang Power Clean

WOD:

1 min max reps of low hang clean (95/65)
30 sec max pistol squats
30 sec rest

1 min max reps of mid hang clean (95/65)
30 sec max pistol squats
30 sec rest

1 min max reps of high hang clean (95/65)
30 sec max pistol squats
30 sec rest

2 Rounds, for total number of cleans & total
number of pistols

IA: (75/55)
BA: (55/35)

(this one is intended to be light after the last two days of hard pushing!)

Cash Out:

100 Sit-ups for Time

Quad rolling/Trap ball work

**Don’t forget to get your T-shirts/Tanks ordered asap…we need to place the order in hopes of getting them finished for the Grand Opening!

Buy In:

Quad/Shoulder work
Front Squat

1-1-1-1-1 Building to a new 1RM

WOD:
Thrusters (95/65)
Man on Fire Burpees

10-8-6-4-2-4-6-8-10

IA: (75/55)
BA: (65/45)

Cash Out:
Abs (time permitting)
Quad/Hamstring rollout

**Ladies, don’t forget to sign-up for the first CrossFit C.H.I.C.S. all women’s WOD on Saturday!  Starts at 1 at Guerrilla CrossFit off Collins Drive.  Feel free to bring a paleo-ish snack and hang out afterward!  March 23rd will be hosted at The Praus House!

**6 am class for tomorrow has been cancelled due to nasty roads, we will have a 6 am Tuesday this week instead. Stay tuned about 9:30, but as of now we’ll be there!

Buy In:

Calf/Lacrosse ball work

Couch/Death stretch

Double Under work

WOD:

Death by Box Jumps (24/20)

Upon failure to complete a round
do 5 DU’s EMOM until the last
person finishes the WOD (minimum of 20 mins)

Cash out:

Calf mashing/Quad rolling

Buy In:
Kipping Work…Pull-ups, K2E, T2B

WOD:
35 Air Squats
25 Decline Push-ups (24/20)
15 Knees to Elbows
15 Air Squats
25 Decline Push-ups
35 Knees to Elbows

EMOM complete 10 one arm
Kettlebell swings (53/35)

Cash Out:
Tabata Abs…time permitting
Quad roll-out/band stretch

**Don’t forget to invite your friends for the Saturday 9am WOD!

Ladies, make sure to check out the CrossFit C.H.I.C.S Facebook page…an awesome community of strong women is forming!!