Archive for June, 2012

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Team Games/Open Gym

June 30, 2012

Team Games will happen if we get 10 participants.  If not, open gym as you see fit.

IF team games happen we’ll start inside with a murder’s row of Named Wods back to back but split up as a team.  For instance we may do FRAN followed by HELEN followed by NANCY but the workload division could by shared by up to 3 people per name.

After which we’ll definitely head out onto the sand and take on the hottest day of the year.

See you then.

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WOD for Friday 6-29-12. Saturday 10-12 open gym with Beach Games possible.

June 29, 2012

10 rounds for time of

10 Kettlebell Swings 24/16

10 Wallballs

10 Burpees

10 Box Jumps

Capped at 20 minutes

 

10 to 12 Saturday, open gym. Beach games possible if we get 10 participants.  Heat index projected at 108, which is some good old fashioned, summer of 2010, Tower CrossFit shit right there. 

 

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WOD for Thursday 6-28

June 28, 2012

Strength- 3×5 Deficeit sumo deadlift at 66% 1 rm.

Strength- 3×5 Shoulder press

Strength- GHD back extension 3×10 (rep tempo 4-1-4-1).

 

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WOD for Wednesday 6-27-12

June 27, 2012

Recovery/Stretch.  Make up a missed workout.  Technique work.  This is the day to work on your handstand mount, kipping pullup, pistol etc.  Please come in with something for us to help you with.

Suggested: Any 1 of the following FOR TIME workouts.

Row 2k.

Treadmill mile at 10 degrees/incline.

ANNIE–50-40-30-20-10 Double unders/Situps

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WOD for Tuesday 6-26-12

June 26, 2012

Run to the tiki bar and back, for time.  Any sand available.

We go long/monostructural less than 5% of the time.  If you see the Tiki Run posted, and your first reaction is ” I think I’ll Lift/Snatch/Handstand/Grasshopper/Anything But”, I will bet money you are SLOW in this domain, in which case, step up and attack your weaknesses or they will stay weak.

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WODS for Monday through Friday

June 25, 2012

Tuesday and Wednesday may invert if the weather is an issue.

MONDAY-

Strength- 4×3 Overhead Squat

Work- 3 minutes max reps thrusters 120/80  scale to 95/65.  Followed immediately by 1 attempt max reps pullups. Each action scores.

Supplemental- 75 Side jacknives Right and Left

Tuesday

Work-For time. Tiki Bar run.

3×20 GHD Situps

Wednesday

Recovery/Stretch.  Make up a missed workout.  Technique work.  This is the day to work on your handstand mount, kipping pullup, pistol etc.  Please come in with something for us to help you with.

Suggested: Any 1 of the following FOR TIME workouts.

Row 2k.

Treadmill mile at 10 degrees/incline.

ANNIE–50-40-30-20-10 Double unders/Situps

Thursday– 

Strength- 3×5 Deficeit sumo deadlift at 66% 1 rm.

Strength- 3×5 Shoulder press

Strength- GHD back extension 3×10 (rep tempo 4-1-4-1).

Friday

10 Rounds for time of

10 Box Jumps

10 Wallballs

10 Kettlebell Swings

10 burpees

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WOD for Saturday 6-23-12

June 23, 2012

Open Gym/Beach Games 10-12 noon.  Beach games are scaled and fun.  Competition judging does NOT apply tomorrow so any and all are welcome.

Nice weather we’ll go out and run some team stuff.  Rain will send us inside for open gym.