Strength/Skill Reach Max C&J in 10 Minutes WOD “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Then… Finish with 1,000m row for time UPDATES: Athlete of the Month will soon have their own parking spot out front. That’s kind of rad. And by “kind of” I mean WAY B.A. status. Just ANOTHER reason to strive for that…
Monthly Archives: August 2011
Tuesday, August 30th
Strength/Skills 3x200m Sprints WOD Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings Tweet
Monday, August 29th
Strength/Skills Over head Squats 5×5 WOD 100 G.I. Janes For time. Pictured above is Taylor coaching Alex up on some techniques. She’s never done any CrossFit before but at some point in her life has employed many of the basic and fundamental movements we use on a daily basis in our workouts. They are called…
Saturday, August 27th
Strength/Skills MAX HSPU for rep count WOD Make-Up WOD day!! Pick a WOD that you missed out on this week…. <cough cough> filthy fifty! <cough> and do it well. See you at 9 a.m.! Tweet
Friday! August 26th
Anyone can CrossFit!! Point in case: Addy, age 5, getting after the box jumps (in flip-flops, none-the-less! not recommended, but still, impressive.). The beauty of our program and movements is that they are all modifiable no matter your age or fitness level. Even Addy can rock out ten burpees, no problem!! Keep that in mind…
Thursday, August 25th
Strength/Skill 1 Rep Max weighted Pull Up WOD “Cindy” 20′ AMRAP 5 Pull Ups 10 Push Ups 15 Squats Tweet
Wednesday, August 24th
Strength/Skill Back Squat 5×3 WOD 200m Run 20 KB Snatches (each arm) Rest 2′ 6 Rounds for time Tweet
Tuesday, August 23rd
It was a day of firsts yesterday- Cade got his first muscle up (shortly after Taylor a few days ago!!)- great job guys!! Also, We had a handful of people get their first kick to handstand which even led into modified handstand push ups (Erin!!!). Great work and persistence, guys!! Strength/Skills Partner Clean and Jerk…
Monday Mayhem
Strength/Skills Working a Weakness Then HS practice WOD 21-15-9 HSPU Sit Ups (x2) Deadlift (225/155) Notice: Click on our Facebook link (upper right) and “Like” our Brave Legion page- then you’ll be in the loop on all our updates, PLUS get too see the newly added album of pictures from the Throwdown, courtesy of Ryan!…
Weekend Warriors! 9 a.m. WOD
Warm Up 20 KBS (increase in weight each round) 20 Mountain Climbers 3 Rounds WOD 5 Clapping Push Ups 7 Ring Rows 9 Lateral Box Jumps (Each Side) 12 KBS (53/35) AMRAP 20′ Tweet
