Some of the 5:30 a.m. CrossFit Women taking it to the wall. Chick Chipper, Part 2 Each trio completes the following: 3,000m Row 90 Ball Slams 90 Broad Jumps 90 Clean & Jerks 90 Anchored Sit Ups 90 Hands Release Push Ups 90 Knees to Elbows Each member of the trio must complete 1/3 of each movement. Trios may work multiple movements simultaneously. Same smiling faces, same post-WOD glow, same determination ... and entirely new bods! How far these athletes have come since they started the 5:30 a.m. CrossFit Women class. Hard work pays off, without question. Team Saturday Each trio completes the following: 15 Laps Prowler Push 15 Laps Weighted Tire Pull 15 Laps Small Tire Flip 60 Laps 20# Gym Ball Shuttle Run 60 Pull Ups 75 Wall Ball Shots 75 Burpees 150 Slide Board Bumpers 150 Planks with Alternate Arm Reach Each member of the trio must complete 1/3 of each movement. Trios may work multiple movements simultaneously. Just a reminder … There will be no CrossFit Women class Friday, 7 p.m. Join us instead for a MetCon (5:30 p.m.) or Strength & Power (6:30 p.m.) class. Or, give the Saturday, 7 a.m. CrossFit Women class a try! Heather C happily deadlifts away the WOD. Skill & Technique Work l DB and Barbell Thrusters “Jackie” 1000m Row 50 Thrusters 30 Pull Ups Compare to 04.04.2011 Spring officially begins March 20 ... just six weeks away! 3 Rounds for Time 40 Stick Jumps (16″ / 12″) 20 Wall Ball Shots (16# / 14#) 10 Burpees Compare to 03.03.11 Congrats to the female CrossFit athlete who bid farewell -- forever -- to bandwagon diets and workout trends after becoming an active part of the EAD / CFAH / CFAX Community. Skill Development l Deadlift & Push Jerk then … 3-6-9-12-9-6-3 Deadlift (75% Bodyweight) DB Push Jerk (25#) Elite Sit Ups (10# Gym Ball) Amy C rolling away the morning. 24 Minute AMRAP 50′ Broad Jumps (count reps; reset rep count every round) ___ kcal Row ___ Ball Slams ___ Burpees ___ Unanchored Sit Ups Four minutes of Wall Balls -- at the end of a series of four minute segments -- is no joke. Deadlift 3-3-3-3-3 then … 21 – 15 – 9 Double Unders (3:1) DB / KB Reverse Lunge (20# in @ hand; r & l = 1) AbMat Sit Ups Push Press (65#) Double Unders (3:1) Vanessa resets for another rep during a recent Strength & Power WOD. 5 – 10 -15 -10 – 5 Bottom Up Push Ups (plank position) Ground to Overhead (go heavy) Elite Sit Ups Switch Lunges (pair) Plus 4 Laps Prowler Push (consecutive or broken) Is it just me, or was Bob Eubanks the creepiest of the creepy game show hosts? 1000m Time Trial + Skill & Technique l Front Squat, Back Squat, OH Squat Card Sharks Details on the white board … Theresa working toward her 1RM on TGUs. Skill & Technique Work l DB Squat Snatch 20 Minute AMRAP l For Total Rounds 12 Alternating SA DB Squat Snatch (6 pair) 10 Frog Hop Burpees 8 Box Dips 250m Row Denise leads the "If you love Overhead Squats smile cheer" during a recent CrossFit Women class. Skill & Technique l Front Squats 21 Front Squats 21 KB Swings 50′ Bear Crawl 15 Front Squats 15 KB Swings 50′ Crab Walk (forward / backward) 9 Front Squats 9 KB Swings 50′ Prowler Push
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CrossFit Women WOD l 02.15 p.m. & 02.16 a.m.
admin : February 15, 2012 10:51 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 02.13 p.m. & 02.14 a.m.
admin : February 13, 2012 10:36 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 02.10 p.m. & 02.11 a.m.
admin : February 10, 2012 3:22 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 02.08 p.m. & 02.09 a.m.
admin : February 8, 2012 11:05 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 02.06 p.m. & 02.07 a.m.
admin : February 6, 2012 10:47 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 02.03 p.m. & 02.04 a.m.
admin : February 3, 2012 1:36 pm : CrossFit Women WOD, WOD
CrossFit Women l 02.01 p.m. & 02.02 a.m.
admin : February 1, 2012 12:50 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 01.30 p.m. & 01.31 a.m.
admin : January 30, 2012 2:41 pm : CrossFit Women WOD, WOD
CrossFit Women WOD l 01.27 p.m. & 01.28 a.m.
admin : January 27, 2012 1:17 pm : CrossFit Women WOD, WOD
