Wednesday, February 22, 2012 at 11:36PM WARM UP
100 Jumping Jacks
50 Mountain Climbers
25 Hollow Rocks
10 Burpees
5 Minutes of mobility work
WOD
20 Minute AMRAP
10 Air Squats
5 Push-ups
2 Pistols
10 Sit-up
Tuesday, February 21, 2012 at 11:30PM WARM UP
30 second hollow rock
10 Sit Ups
10 push ups
20 second hollow rock
20 sit ups
10 push ups
10 second hollow rock
30 sit ups
10 push ups
WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Tuesday, February 21, 2012 at 01:40PM As you all know. Wednesday at 8:00PM est the first WOD of the Open will be announced. We will be holding the Open WOD's on Wednesday night at 8:30PM as well as Saturday at 1:30PM. This will give the athletes a chance to go through the WOD's twice if they wish. Please come on in to support, cheer on and watch the CFHK Athletes do their thing!
Sunday, February 19, 2012 at 01:03PM As you guys know, the 30 Day Paleo Challenge starts on March 1st. I posted the rules a couple of times over the past few days. If you have any questions at all, please ask. We will start out by having everyone do the baseline tests. Karen 150 wallballs for time, a 5K run, or since it is cold we may do a 5K row and the CrossFit Total. 1 rep max on Squat, Press and Deadlift. I will program them in next week before we start the challenge, then again after it finishes as well. There is a $20.00 entry fee with the money going to the cash prizes. This is a great way to clean up your food, increase your performance and challenge yourself for 30 days.
UPCOMING WEEK......
MONDAY
Front squat 3-3-3-3-3 reps
TUESDAY
1 TGU then 10 snatches rt/lf
1 TGU the 9 snatches rt/lf
1 TGU the 8 snatches rt/lf...
...down to 1 snatch rt/lf
WEDNESDAY
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
THURSDAY
20 Minute AMRAP
10 Air Squats
5 Push-ups
2 Pistols
10 Sit-up
FRIDAY
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
SATURDAY
Seven rounds for time of:
5 Strict PullUps
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
SUNDAY
make up day
Thursday, February 16, 2012 at 10:40PM WARM UP
10 Turkish Get Up Rt/Lf
WOD
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
We are going to sub out the split cleans and do KB cleanand jerks instead.