Wednesday 1 February Group WOD

Everyone should feel very legit as CrossFitters after this one.  

"The Bear"

7  Sets of the Sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 Rounds - rest between rounds as needed, increase weight each round

The Rules:

you CANNOT set the bar on the ground at any point during your 7 set sequence - even to regrip it!

Break up or combine the movements in any way so long as the following are met:


1.  the clean starts at the ground and finishes standing at full hip extension


2.  the squats must go below parallel and the presses finish locked out overhead


3.  jerking is acceptable, as are squat cleans and deadlifting then hang cleaning


4.  the squats and push presses can be distinct or combined into thrusters


5.  you cannot receive the clean in a squat and go directly into a thruster, you must stand first


There is no time component, rest anywhere but on the ground.

Monday 30 January Group WOD

I still don't have a voice!!  I am not going to be able to coach in the morning, or call out your times.  (Unless, by some miracle, I am healed!!!)  

SO!  Come to Arvin, bring your watch, your jump rope, and some water, for this total smoker...I did this one over Christmas, and it was NOT FUN.   We can thank Kristen for saving all of you from more burpees, by the way!

Rope, Run, and Ride

100 Double Unders (sub 400 singles OR 100 tuck jumps!)

Run 1 mile

Bike 5K

Run 1 mile

100 Double Unders

We will use the treadmills and the stationary bikes to complete this WOD.  This one takes a little longer (our group will probably be between 30 and 40 min) so We will start at 6 am SHARP.  :)  See you in the morning!!

Great job today, everyone.  I was so impressed!  Every one of you gave it your all: you are getting the idea of keeping that intensity up, even when it gets super hard.  That will pay huge dividends!  You are all excellent athletes!  Have a super weekend, and work on some of those goats!

27 January Group WOD

"Cindy"

AMRAP 20

5 pullups

10 pushups

15 squats

So, I don't know if I will have a voice in the morning.  Hence, the simple movements.  But, this is also one of my favorite benchmark WODs.  We will definitely come back to this one, so remember your rounds, and write it down.  

for a little inspiration:

25 January Group WOD

Wednesday January 25, 2012

5 Rounds for time:

10 Deadlifts (bodyweight)

15 Hand-Release Pushups

20 Kettlebell Swings

Monday's Group WOD

for time:

One Minute of Sprints

One Minute of Walking Lunges

until you finish one mile.  

Friday's Group WOD

Five Rounds:

15 Thrusters (95/65)

15 Burpees