Friday, April 25, 2014

Team Gym"MAX"tics

You are only as strong as  you are flexible!
Thanks for this pic, Casey!! Good job to all the classes for making mobility a priority. Those few minutes you spend stretching before and after the WOD will pay off. The more flexible you are, the more efficiently you can move. That means PR's!!

Teams of two complete as many reps as possible in the given amount of time.

5 min max pullups
5 min max pushups
5 min max situps
5 min max squats

Only one teammate may work at a time. Post total reps to comments. Compare to individual scores on 2/7/11 ,  6/30/11, 6/28/12, and 2/15/13.

WHOLE LIFE CHALLENGE
AN 8-WEEK GAME-CHANGING LIFESTYLE REVOLUTION
Next Challenge starts May 3
Early Bird Registration $39
Click HERE to register now!

Thursday, April 24, 2014

Back Squat x 5

5X5 High bar Back Squat, heaviest possible. (DEMO VIDEO)

Post load to comments. Compare to 2/14/13.

WHOLE LIFE CHALLENGE
AN 8-WEEK GAME-CHANGING LIFESTYLE REVOLUTION
Next Challenge starts May 3
Early Bird Registration $39
Click HERE to register now!

Wednesday, April 23, 2014

Run, WB, DU

Nichole, Sandy, and Bill each hit a PR on their 1-rep Max Jerk yesterday morning! Way to go!!! We are super proud of each of you!

3 Rounds for Time of:
800M Run
25 Wallballs, (20/14)
100 Double Unders

Spend no more than 3 minutes trying to complete DU. If you do not complete the Rx reps, simply note how many you did complete in the comments.

Post time to comments. Compare to 2/13/13.

WHOLE LIFE CHALLENGE
AN 8-WEEK GAME-CHANGING LIFESTYLE REVOLUTION
Next Challenge starts May 3
Early Bird Registration $39
Click HERE to register now!


 

Tuesday, April 22, 2014

Max Jerk


17 minutes to establish max Jerk

-then-

Hang Power Clean and Jerk Ladder with 75% max Jerk. Continuing as long as you are able, perform:
1st min - 2 Hang Power Clean & Jerks
2nd min - 4 Hang Power Clean & Jerks
3rd min - 6 Hang Power Clean & Jerks
4th min - 8 Hang Power Clean & Jerks

Post max load and reps completed to comments. Compare to 2/12/13 and 8/1/13.

"Cueing the Push Jerk" with Russell BergerCrossFit Journal video [wmv] [mov] [HD mov]

Monday, April 21, 2014

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.

Compare to 9/11/10120502, and 2/11/13.

Sunday, April 20, 2014

Saturday, April 19, 2014