Sat. 1-18-09 BOOT CAMP

Sat. 1-18-09 BOOT CAMP: Two Teams

(Each team member must complete 3 rounds for each exercise)

 

10-Tire Flips Each Team Member (3 out and 3 back)

1-Lap Around Back streets (follow red cones for route).

20 Wall Ball Shots

200 m. Row

Fri. 1-16-09 WOD

Fri. 1-16-09

Warm Up: 2 Rounds

Shoulder Stretches, Squats, Push Ups, High Knees slow/fast

 

W.O.D.: (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

Dips

Plank Rows or MMA Row each arm

Sprint to right side end of parking lot and back

KB Swings ( Bell overhead)

"KILL the LEGS"

 

Wed. 1-14-09 WOD

Wed. 1-14-09

Warm Up: 2 Rounds

Shoulder Stretches, Samson Stretch, Later Lunge Stretch, Band Rows, Band Presses

 

W.O.D.: 3 Rounds 60 sec. per exercise with 20 sec. rest between rounds. Complete all three rounds at one exercise before moving to the next exercise.

Squats

Ring Rows

KB Push Presses (men 40-50, women 15-30)

Burpees

Push Ups (advanced on Medballs)

MB Slams (Dynamax Ball 10-20lb)

Row Goal Pace= 2:00 min. split itme

Tues. 1-13-09 WOD

Tues. 1-13-09

Warm Up: 2 Rounds

Shoulder Stretches, Group MB Rotational Passes (L&R), High Knees (30 sec. slow, 30 sec. fast)

 

W.O.D.: Tabata My Core

Hyperextensions

Leg Raises

Planks

MB Trunk Rotational Slams (Dynamax Ball)

Mountain Climbers

L-Sits

Boot Camp & Smoothie King 1-17-09

Hey CrossFitters,

This Saturday 1-17-09 Smoothie King is bringing out Gladiator smoothies with strawberry and mango flavors. This has Smoothie Kings Gladiator protein that is low calorie, aspartame free and great tasting with only 1g of carbs. It has 5g of glutamine which helps in muscle recovery... that I'm sure everyone needs after our Boot Camp workout. Also it has aminogen in it which speeds up the absorption process of the proteins ensuring your body gets as much protein as possible to build lean muscle.

Hope to see everyone this Saturday for Boot Camp and some Smoothie King Smoothies.

On the corner of College & Winkler

Get fit at any age. NO EXCUSES!

Anyone at any age can can do CrossFit. Watch this inspiring video to see. NO EXCUSES!!

Mon. 1-12-09 WOD

Mon. 1-12-09

Warm Up: 2 Rounds

Shoulder Stretches, Squats, Push Ups

 

W.O.D.: For Best Time

2 Laps around bldg. (4-10th's of a mi.)

10 Deadlifts (men 135lb., women 65lb.)

30 Sit Ups

30 Wall Ball Shots

10 Deadlifts

4 Laps around bldg. (8-10th's of a mi.)

10 Deadlifts

30 Wall Ball Shots

30 Sit Ups

10 Deadlifts

2 Laps around bldg. (4-10th's of a mi.)