Rest or pay what you owe, I'll be there at 1600
Don't forget we're participating in '31 Heroes' this Saturday 4th August at 11am (then a BBQ at the Box!), so if you or a friend wants to join in, you'll need to register, (Crossfit Rota is almost last on the list of Affiliates Participating).
http://www.31heroes.com/
Tuesday, July 31, 2012
Monday, July 30, 2012
Sunday, July 29, 2012
WOD 29 July
10 Rds for time:
3 Weighted Pull-ups 45/35lb
5 Strict Pull-ups
7 Kipping Pull-ups
See you at 1600
3 Weighted Pull-ups 45/35lb
5 Strict Pull-ups
7 Kipping Pull-ups
See you at 1600
Saturday, July 28, 2012
WOD July 28
4 Rds for time:
30 Jump & touch
20 Deadlift 185/135lb
10 Handstand push-ups
(object must be 12 inches above your maximum reach for the jump & touch)
See you at 10am
30 Jump & touch
20 Deadlift 185/135lb
10 Handstand push-ups
(object must be 12 inches above your maximum reach for the jump & touch)
See you at 10am
Friday, July 27, 2012
REST DAY
Rest (or active rest, play a new sport or something!)
"If you never did, you should. These things are fun... and fun is good." - Dr. Seuss
"If you never did, you should. These things are fun... and fun is good." - Dr. Seuss
Thursday, July 26, 2012
WOD 26 July
For Time:
21 Back Squats 225/155
42 GHD Sit-ups
15 Back Squats 22/155
30 GHD Sit-ups
9 Back Squats 225/155
18 GHD Sit-ups
(scale the GHD Sit-ups to Abmat sit-ups if you do not regularly do them!)
I'l be there at 1600
21 Back Squats 225/155
42 GHD Sit-ups
15 Back Squats 22/155
30 GHD Sit-ups
9 Back Squats 225/155
18 GHD Sit-ups
(scale the GHD Sit-ups to Abmat sit-ups if you do not regularly do them!)
I'l be there at 1600
Wednesday, July 25, 2012
Tuesday, July 24, 2012
WOD 24 July
"Ship"
9 Rds for Time:
7 reps 185/120lb Squat Clean
8 Reps Burpee Box Jumps 36/30"
See you at 1600
Monday, July 23, 2012
Sunday, July 22, 2012
WOD 22 July
For time:
10 Overhead squat (155/105 lb)
10 Box jump overs (24" box/20")
10 Thruster (135/95 lb)
10 Power clean (205/125 lb)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power clean (205/125lb)
10 Thruster (135/95lb)
10 Box jump overs (24" box/20")
10 Overhead squat (155/105lb)
10 Box jump overs (24" box/20")
10 Thruster (135/95 lb)
10 Power clean (205/125 lb)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power clean (205/125lb)
10 Thruster (135/95lb)
10 Box jump overs (24" box/20")
10 Overhead squat (155/105lb)
I'll be there at 1000
Saturday, July 21, 2012
WOD 21 July
“Amanda” (Amanda Miller Memorial WOD)
AAmanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than RX Men/Women: 9-7-5 Muscle ups, Squat Snatches, (#135/#95)
Scaled Men/Women: 9-7-5 CTB Pullups, Squats Snatches (#115/#75)
I'll be there at 1000 & Logan will open at 1500
http://www.amandawod.com/about-amanda/
AAmanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than RX Men/Women: 9-7-5 Muscle ups, Squat Snatches, (#135/#95)
Scaled Men/Women: 9-7-5 CTB Pullups, Squats Snatches (#115/#75)
I'll be there at 1000 & Logan will open at 1500
http://www.amandawod.com/about-amanda/
Friday, July 20, 2012
WOD 20 July
For time:
30 GHD sit-ups
225/155 pound Deadlift, 30 reps
30 Double-unders
95/65 pound Overhead squat, 30 reps
30 Pull-ups
See you there at 1600
Tuesday, July 3, 2012
REST OR
Pay what you owe
I'll be there at 1600
ON-RAMP CLASS THIS weekend starting Friday at 1600 + Sat/Sun at 0900 . you must attend all 3 days. Each day is about 2-2.5 hrs . The days teaching time will consist of teaching the fundamental movements of CrossFit and each day will end with a WOD
Again if you cannot commit to all 3 days (the whole day) you'll need to wait for the next class
I'll be there at 1600
ON-RAMP CLASS THIS weekend starting Friday at 1600 + Sat/Sun at 0900 . you must attend all 3 days. Each day is about 2-2.5 hrs . The days teaching time will consist of teaching the fundamental movements of CrossFit and each day will end with a WOD
Again if you cannot commit to all 3 days (the whole day) you'll need to wait for the next class
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