Friday March 19, 2010

Another Lucky Day at Local!

"BLACK JACK"

3 Rounds

21 Push Jerks (65/95)

21 Knees to Elbows

21 Back Extensions

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Thursday March 18, 2010

         Kettlebell Hell

Using 1 Kettlebell (35/52)

3 Rounds:

15 SDHP

15 Front Squats

30 KB Swings

Cash out with a 1:30 min L-Sit

Wednesday, March 17, 2010

Happy St. Patty's Day Everyone! 

Some people think that CrossFitters are freaks... We KNOW that we are freaks!  Now get out there and show 'em why we're lucky :)

Back Squats  5-5-5-5-5

Let's really focus on solid form in these squats.  We want everyone to fight for a good upright position, even though the weight will be on our backs. 

Blowout WOD:

5 Rounds

50m Sandbag Sprint (25/40)

7 Burpee

Tuesday March 16, 2010

Schedule Reminder: NO morning times on Tues/Thurs over the next 2 weeks, but we will run WOD classes on Tues/Thurs evenings.  We will also be moving toward more structured classes starting in April... keep an eye out for any emails we send with details about your personal schedule!

Variation on "Lynne"

5 Rounds, Not for Time:

Max Reps Decline Parallette Pushups

Max Reps Pullups

Rest with a 200m jog

This workout is not timed.  You will record your reps for each movement and during each round.  The 200m jog is not for time.  It is the rest portion of this workout.  Please note that as always, there are scaling options, based on your strength and range of motion in the pushup and pullup movements.  Get it Locals!

Monday March 15, 2010

Be sure to check our Schedule Page for updates on the schedule through the end of March!  Our Open Gym hours on Tues/Thurs have been modified, and we will run WOD classes on Tues/Thurs evenings.  We will also be moving toward more structured classes starting in April... keep an eye out for any emails we send with details about your personal schedule!

"Nancy"

5 Rounds

Run 400m

15 Overhead Squats (65/95)

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Saturday March 13, 2010

Another Georgia Sectionals WOD?...
Yes folks, we'll be hitting up another Sectionals WOD this weekend.  This one has a twist... we'll be doing this workout as a team WOD, so get ready to buddy up!

For Time:
Each team of 2 people will complete the following workout.  Teams will begin with the first movement on the list.  Only when the team as a whole has completed the total number of reps for any movement can they move onto the next.  The team who completes the entire workout the fastest wins an ice cream cone from Maple View Farms Ice Cream... that's Paleo, right?

60 KB Swings (35/52)
50 Box Jumps (20"/24")
40 Wall Balls (14/20)
30 Pull-ups
20 GHD Sit-ups (40 Abmat Situps)
10 Snatches (65/95, no press out)
100ft OH Lunge (25/45)

Friday March 12, 2010

Overhead and Heavy!

Push Jerk 5-5-5-5-5-5

Blowout WOD:

Row 1000m for Time

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