Monday Workout of the Day

October 15, 2012 by

A1. Shoulder Press @3010 X 5 reps X 3 sets (do 1 set then go to pull up bar)
A2. Negative Pull Ups @40×1- use a partner if needed (advanced do weighted negatives)
B. Split Squats @3010 X 10 reps X 3 sets

Met con:
5 Rounds
10 Thrusters 95/65
100m run
10 Burpees
1 Min Rest

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First ever CrossFit Olympic Cert with an all female staff. The man in the pic just wanted his picture taken with all the girls!

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Thursday Workout of the Day

September 13, 2012 by

Strength/Skill:

Hang Power Clean: Work up to a tough triplet in 10 minutes.

Split Squats @3011 X 8 reps. (3 counts down, no pause at the bottom, 1 count up, 1 second pause at the top) Rest one minute between legs.

Metcon:

5 rds for time:

5  power clean – (70% of 3RM)
5 push press
25 double unders
Building Run switch directions each round.
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Pebbles and Kim get schooled! Photo courtesy of Optimum Performance Training.

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Monday Workout of the Day

August 20, 2012 by

Back Squats
3 X 3

then

21-18-15-12-9-6-3
Walking Lunges
Pull Ups
Sit Ups

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