Friday April 18, 2014

The BOX will be closed for the 6pm class tonight as it is Good Friday.

“DG”
Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

8 Dumbbell thrusters 35lb/20lb
12 walking lunges

Then: – no clock:
5 Front Squats 75% of 1RM
5 Ring or Bar Dips
4 Front Squats
4 Ring or Bar Dips
3 Front Squats
3 Ring or Bar Dips
2 Front Squats
2 Ring or Bar Dips
1 Front Squat
1 Ring or Bar Dip

If I set for myself a task, be it so trifling, I shall see it through.  How else shall I have confidence in myself to do important things?  ~George Clason

Renegade Rowing: Rowing meets CrossFit” by Again Faster Equipment, CrossFit Journal video [wmv] [mov] [HD mov]

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Thursday April 17, 2014

“TK”
Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36″ box

12 Kettlebell swings 72lb/52lb

Then…

Take a 400 meter stroll with a friend to cool down.

He that waits upon fortune is never sure of a dinner.  ~Benjamin Franklin

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Letting Beauty Speak

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AMRAP : 100-Pound Weight Loss with CrossFit – DK’s Story

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Wednesday April 16, 2014

“Tabata This!”          (SCORECARD WOD)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Nature takes away any faculty that is not used.  ~William R. Inge

A Short Running Lesson With Dr. Nicholas Romanov, Part 3

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Tuesday April 15, 2014

For Time:
15-12-9-6-3 reps for time of:
Chest to bar pull-up
s
Clean and jerks 
135/95
Push-ups

Then:
Classic Triceps and Lat Stretch (shown in the photo)6a00d8341bf7fe53ef01a73d73309b970d-320wi
1 minute on each position ( 6 minutes total )
- Get K. Star’s “Supple Leopard”!

Success will never be a big step in the future, success is a small step taken just now.  ~Jonatan Mårtensson

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CrossFit – Meet Shari Keener: Changing the Pattern

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