Focus: Strength Warm-up:Row 1000 M1 round CrossFit Warm-up:10 x of each of the following: Pull-ups, dips, sit-ups, back extensions, overhead squats, Sampson squats. Skill/Specific Warm-Up: Review Handstands and Deadlift. WOD: 5 rounds – rest as necessaryMax reps. Deadlift (body weight or close) Max seconds hold of Handstand or max reps. […]
Enlarge imageSimona and Randy mid-workout.Enlarge imageMike M. and Curt giving their all on the Slurpees.Focus: Interval Warm-up:D-ball medley, including overhead ball carry, squats, ball slams, lunges, etc. Skill/Specific Warm-Up: Review all WOD exercises. WOD: This took on several variations as the class size varied. The final version follows: In teams […]
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You may have seen EvaTs workout at Mikes Gym a few days ago on the main CrossFit site. You should also check out the uncensored version at the Performance Menu. As long as we are plugging the PMenu, you should also check out Robb Wolf for some interesting reading regarding […]
Enlarge imageLynette and the boys busting out round 1.Enlarge imageMatt, Jason and Janice early in the workout.Enlarge imageCheckout the body position on Matt and Jason during round 5! It looks like they are just getting warmed up, strong work! Focus: Cardio Warm-up: DB warm-up (DB DL, DB Squat, DB Shoulder […]
Enlarge imageDavid and Mike M. finishing strong again.Enlarge imageSylvi, Jason and Ryan slaying dragons. 🙂Focus: Strength Warm-up:Medicine ball throwsMed Ball Big Wheel [wmv] Skill/Specific Warm-Up: Overhead Squat Basics…[wmv][mov]Overhead Squat Elements [wmv][mov]Overhead Squatting Safely [wmv][mov] 10 x OHS with dowel2 x 5 x warm-ups5 x 3 x Working up to 60 […]
Enlarge imageMike and David at the 4 pm class.Enlarge imageLynette goes hard all the time, every time, very inspiring.Enlarge imageDan has made huge improvements in his OHS lately! Focus: Intervals Warm-up: 1 round CrossFit Warm-upRow 500 M15 x Pull-ups15 x Dips15 x Sit-ups15 x Good Mornings15 x Overhead Squats15 x […]
Enlarge imageFirst lap up the hill.Enlarge imageIt looks like everyone is just standing around but really they resting after some pretty tough intervals.Enlarge imageSecond round of push-ups.Enlarge imageMike leading the group down to the pullup station.Enlarge imageGroup 1 finishing the workout.Enlarge imagePlease be careful when box jumping, ‘nuf said. Focus: […]
Enlarge imageMo wall balling.Enlarge imageDavid outside and DC inside.Enlarge imageMo has only been to class a few times and already has a pretty sweet OHS, he is going to be dangerous! Focus: Interval Warm-up: Med ball Against wall – 3 rounds30 sec Rotation Wall Ball each side30 sec Wall ball […]
Enlarge imageMatt and Lori showing the bottom and top of a front squat.Enlarge imageDan and Prascilla front squating.Enlarge imageTeam 7 pm mid-WOD. I named this workout to honor my step-father Avery’s birthday.Focus: Strength Warm-up:Med Ball warm-up3 x 12 x Med Ball Cleans Skill/Specific Warm-Up: Front Squats2 x 5 warm-up4 x […]