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Warm Up:
400m run 3 Rounds: 10 kb swings 10 situps Skill: Handstands WOD "Cindy" AMRAP in 20 min 5 pullups 10 pushups 15 squats Be the first 5 to get your name on the Benchmark Board! Monday: New 530am class begins today!
Warm up: 400m Run 10 air squats 10 pullups 10 Back Extensions 10 Overhead Squats Skill: Load Bars and practice Thrusters and Power Cleans to WOD weight WOD: Affiliate Event 2- The 100's from South Central Regionals 100 Thrusters 115/75lbs 100 Pushups 100 Hang Power Cleans 115/75lbs 100 Ring Dips 100 Overhead Squats 115/75lbs Teams of 4 athletes. Only one team member can be working at one time. Teams must complete all 100 reps before moving on to the next movement. You must move as a team. SUNDAY = REST DAY DAY 2 of the South Central Regional Competition! Jeff and Andrea completed a grueling Day 1 of Squat Cleans and a Weighted Cindy. After day 1 Jeff is in 28th place and Andrea is tied for 36th. To check out their scores and events go to http://scores2010.crossfit.com/scoring/south-central/ Ya'll are doing awesome!!  Trent discovers life after burpees   Benny and Trent try to overtake the distance set by Andy and Jackie! Way to work Teams! SATURDAY
Warm Up: 10 Front Squats PVC 10 pushups 10 ring dips 10 Overhead Squats PVC 10 Thrusters PVC Skill: Hang Power Cleans/ Squat Clean WOD: Affiliate event 3 from the South Central Regionals As a team, max distance row in 24 minutes. Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance. There will be a continuously running clock. Teams of 4 athletes. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up. WOD: RUN a 5K (3.1 miles)
There is no class today, Friday, May 28, 2010. The inside loop at Audubon Park is approximately 1.8 miles. If you start at the entrance of the park, use the first .5 miles( about a half mile) as a warm up (easy jog), do some active stretches, then begin your run there and end after a loop and a half back at the entrance to the park. Hi Everyone! There will be NO CLASS TOMORROW, Friday, May 28th.
WE WILL HAVE ALL CLASSES ON Monday, MEMORIAL DAY. This Saturday, May 29th we will conduct an intro to crossfit at 11am. If you are new to crossfit and want to try is out, please come! THE WOD for FRIDAY is to RUN a 5K. Post your run time to the comments section!! You can run 2 laps around Audubon park. It is just slightly longer than a 5k. One lap around audubon is 1.8 miles. NEW CLASS TIMES and Schedule. Monday through Friday 8am, 530PM and 630PM, Saturday, 10AM Monday, Wednesday and Friday 530AM Jeff and Andrea will be competing this weekend at the Crossfit Regionals in Fort Worth, TX. Good luck you guys! Our classes this Saturday and part of next week will focus on the Regional workouts! Let's have some fun! Warm Up:
400m run 2 Rounds 5 pullups (dead hang) 5 ring dips 10 overhead squats 10 back extensions or supermans (30 secs) WOD: 3-3-3-3-3 Back Squat  Liz ripping through kettlebells Warm up: Run 400/Row 500 2 rounds: 10 squats 10 pull-ups 10 back extensions/superman 30 seconds 10 sit-ups Skill: Handstand practice For time: 30 Handstand Pushups 40 Pullups 50 Kettlebell Swings 1.5/1 pood 60 situps 70 burpees Subs for handstand push ups are pike push-ups, bend your body like an upside down V, and do push-ups to simulate overhead pressing. Increase difficulty by elevating your feet (on a plyobox).  Christy has a beautiful kip Warm Up: 400m run 2 Rounds: 10 medicine ball cleans, 20 lunges, 10 situps WOD 5 rounds for time 25 double unders 20 Knees to Elbows (KTE) Overhead walk 20 yards, 185/130lbs  Andy and Matt: 3 rounds of 10 thrusters, 400m run Warm up:
Run 400/Row 500 2 rounds: 10 squats 10 pull-ups 10 back extensions/superman 30 seconds 10 sit-ups Skill: Handstand practice For time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings 1.5 pood/1 pood 40 Pull-ups 30 Handstand Push-ups Subs for handstand push ups are pike push-ups, bend your body like an upside down V, and do push-ups to simulate overhead pressing. Increase difficulty by elevating your feet (on a plyobox). |
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