Saturday, 03/12/11 - Sunday, 03/13/11
Rest Days. Enjoy the start of Spring Leave but don't forget to check in next week for some more WOD fun!
Friday, 03/11/11
Gymnastics Goat Day
Due to the modified schedule, we know that several of you will have to find an alternate time for your WOD. The goal for today is to work on your gymnastics goats. For example, I suck at the freestanding handstand and need to work on it. Some of you might want to work your muscle-up technique or ability to work the ropes.
If you can't make it in the morning, find a time to work on a weakness. If nothing else, do tabata push-ups and sit-ups to get your final pump on before spring leave!
Post work completed to comments
Due to the modified schedule, we know that several of you will have to find an alternate time for your WOD. The goal for today is to work on your gymnastics goats. For example, I suck at the freestanding handstand and need to work on it. Some of you might want to work your muscle-up technique or ability to work the ropes.
If you can't make it in the morning, find a time to work on a weakness. If nothing else, do tabata push-ups and sit-ups to get your final pump on before spring leave!
Post work completed to comments
Thursday, 03/10/11
We borrowed this one from CrossFit New England
"Tiger Blood"
3 rounds for time:
10 clean and jerks (135/95)
Run Supt/Comm loop (prescribed is 400m and we will be running about 500m)
Post time to comments
"Tiger Blood"
3 rounds for time:
10 clean and jerks (135/95)
Run Supt/Comm loop (prescribed is 400m and we will be running about 500m)
Post time to comments
Wednesday, 03/09/11
AMRAP 12 (As many rounds as possible in 12 minutes)
10 kettlebell swings (53/35)
15 sit-ups
20 double unders
Post rounds complete to comments.
10 kettlebell swings (53/35)
15 sit-ups
20 double unders
Post rounds complete to comments.
Tuesday, 03/08/11
3 rounds for time:
Run Gym Loop (400m)
15 pull-ups
50 air squats
15 pull-ups
Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04,Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
WOD Demo at CrossFit Brand X - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
Run Gym Loop (400m)
15 pull-ups
50 air squats
15 pull-ups
Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04,Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
WOD Demo at CrossFit Brand X - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
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