Monthly Archives: November 2011

Holy shitballs it’s December!! Where did the year go? Ask Annie. Day 4 of 30 Days of Pull-ups: SLOW eccentric pull-up on rings – 5×3 Use a box and jump up into the top position of a ring pull-up, make … Continue reading →

Well our friends at Jenfolio posted some videos on Facebook of the Hybrid Fall Challenge! Check ‘em out!! Jenfolio Facebook Jenfolio YouTube Day 3 of 30 Days of Pull-ups: Find a Ring Row position with the least amount of leverage … Continue reading →

Forgot to post for Monday. Monday started our Christmas themed, 30 days of Pull-ups. My goal is to get as many people pull-ups by the end of the year! Some of you are very close so hang in there and … Continue reading →

SKILL: Stone to Shoulder WOD: TEAM WOD!!!!! Stone ladder x 1 Wallball x 10 (20#/12#) Burpee to bar x 10 (1′ above reach) – One team member at a time. Tag out when you finish a round, next person goes. … Continue reading →

SKILL: Pull-up WOD: “Helen” 3 rounds for time of: 400 meter run 21 kettlebell swings 12 pull-ups MWOD: massage ball shoulder work x 5 minutes massage ball calf work x 5 minutes WOD demo courtesy of CrossFit One World:

Earn your meal today with this crusher! SKILL: Keg Clean WOD: Keg Carry x 50′ 10 Slamballs Keg Carry x 50′ Keg Load Over a Bar x 2 5 rounds for time MWOD: Foam roll

SKILL: Back Squat – 5×3 WOD: 15 seconds on : 45 seconds off -Thrusters -Pull-ups -Burpees Max reps of each in 15 seconds 5 rounds MWOD: calf wall stretch x 2 min each couch stretch x 2 min each seated … Continue reading →

SKILL: Push Press WOD: 1RM Push Press Tabata each: hollow hold / sit-ups MWOD: Lacrosse Ball Shoulder/Thoracic work ***THURSDAY, FRIDAY, SATURDAY – 9 AM CLASS ONLY***

For the dedicated, training stops for nothing!! This Thursday, Friday and Saturday we will have training at 9am all three days! Come make sure all the extra holiday eating doesn’t sidetrack your progress! Monday, November 21st, 2011 SKILL: Sumo Deadlift … Continue reading →

SKILL: Keg Clean WOD: Tabata each: Keg Clean Burpees Wallball Toes to Bar MWOD: Cry for 5 minutes then, Pigeons Pose x 2 minutes Lying Banded Hamstring Stretch x 2 minutes per side Super Coach Stretch x 2 minutes per … Continue reading →