“Running Annie”
50-40-30-20-10
Sit Ups
Double Unders
400 m run after each set. There are a total of 5 runs.
Saturday Workout of the Day
August 8, 2015 by
Thursday Workout of Day
May 13, 2015 by
A1. DB BP @30×1 X 6-8 reps; 60s Rest
A2. 1 Arm DB Row @30×1 X 10 reps; 60s Rest X 3 sets
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“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Tuesday Workout of the Day
July 22, 2013 by
Every 4min for 4 rounds:
A1. Front Squat x 1 (Heavy)
A2. DB single arm Bent over Row @4111 4-5 (Heavy, use a KB if you have to)
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“Annie”
50-40-30-20-10
double unders
sit-ups
More Rows??? Yes please! At this point in our programming we are working on “structural” stability and strength. Rows are a great exercise for building pulling strength which is a skill that transfers to muscle ups, pull ups, chest to bar pull ups, snatch and clean and jerk. Expect to see more complex movements in August.
Thursday Workout of the Day
June 6, 2013 by
A1. Weighted DB Step Ups X 15/leg rest 1 min then A2 (4 sets)
A2. Pendlay Rows @3011 X 3.3.3 X 4 (cluster set; 10 second rest on each “.”)
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“Annie”
50-40-30-20-10
Double Unders
Sit Ups – hand touch the toes, not the heels.
Post time to comments.
Wednesday Workout of the Day 9:00AM
December 26, 2012 by
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
rest 10 Min then
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Post time to comments. Big Dawgs come at 10:00am. No open gym at 9:00 during class.
How much carbohydrates do you need for optimum performance?
Two CrossFit Games competitors under one roof! Diane McKinney & Mary Lampas from CrossFit Ute.
Wednesday Workout of the Day
November 14, 2012 by
A1. 20 1 Arm OH Lunges 10/r/l rest 1 Min
A2. 2-3 Rope Climbs rest 2 Min X 4 sets
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“Annie”
50-40-30-20-10
Double Unders
Sit Ups (Unanchored, no cheating, touch your toes)
Post time to comments.
Friday
June 29, 2012 by
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Rest 10 Min
Deadlift
3 X 5
Weighted Push Ups
3 X 5 (3 counts down/1 count up)
