Monday 3/15/2010
Don’t forget about our new 5:30 and 6:30 am classes along with the 12:00-1:30 pm Open Gym today.
Our next fundamentals class starts tonight at 6:30 pm.
Additional Warmup: 2 min of double unders, 20x squats, 15x broad jumps, practice handstand holds
Workout of the Day:
60x Thrusters (115#/80#)
Penalty: With each minute that passes, stop your thrusters and complete 4x lateral burpees
(lateral jump instead of vertical jump)
Rest as long as you need to then perform:
Pull-up pyramid: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
(strict for men/kipping for women)
Post times and pull-ups completed to comments.
Friday 3/12/2010
Additional Warm-Up:
2 rounds of the following: 20 back extensions, 10 Burpee Pull Ups, 5 HSPU, and 2 mins of jump rope
Workout of the Day:
10 Rounds:
10x Jumping Squats (45# bar)
10x Turkish Getups (5 each arm @ 35#/25#) click here
10x Med Ball Situps (20#/14#)
Post time to comments.
**Don’t forget our 5:30 and 6:30 am classes Monday, Wednesday and Fridays!
Thursday 3/11/2010
Additional Warm-Up
2 rounds of the following: 20 back extensions, 20 med ball sit ups, 10 Burpee Pull Ups, 2 mins of jump rope
Workout of the Day
AMRAP in 12 minutes of:
7 Power Cleans (135#/95#) click here
10 Ring Push Ups or 10 Dynamic Push Ups
After the AMRAP, rest as needed, then complete a 500m row for time before you leave.
Post number of rounds completed and your row time to comments.
Wednesday 3/10/2010
Workout of the Day
Push Press
3-3-3-3
Push Jerk
1-1-1-1-1
Post loads to comments.
**Don’t forget our new class times at 5:30 & 6:30 am and 12-1:30 Open Gym (members only)
Please welcome many new members: Jeff ,Laura G., Tammy, Molly, Sherri, Stacey, Steve, Chris, Betsey, Laura T. and Nicole
Jen B. enjoying the cheers throughout the gym after hitting a 1RM on OHS
Tuesday 3/9/2010
Workout of the Day
“Helen”
Three rounds for time:
Run 400 meters
21 KB Swings (55#/35#)
12 Pull-ups
Post time to comments.
Monday 3/8/2010
Starting today, March 8th, we are opening a 5:30 am and 6:30 am class every Monday, Wednesday and Friday.
We will also be bringing back our noon class in the form of Open Gym every Monday, Wednesday and Friday from 12-1:30 pm
Click here for the current class schedule.
Workout of the Day:
“Bama Sectional WOD”
AMRAP in 15 min
5x HSPU (women do 3x HSPU)
7x Squat Snatch (95#/55#)
10x Box Jump (20″)
Post number of rounds completed to comments.
Sunday 3/7/2010
Rest Day
Starting Monday March 8th we are opening a 5:30 am and 6:30 am class every Monday, Wednesday and Friday.
We will also be bringing back our noon class in the form of Open Gym every Monday, Wednesday and Friday from 12-1:30 pm
Saturday 3/6/2010
Open Gym 8:30-10:30 (we ask that you please allow enough time to finish your workout by 10:30, thanks!)
Free Introductory Workout at 10:30
Larissa rockin some sweet L-pullups!
Friday 3/5/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
7 Rounds
7x Med Ball Cleans (20#/14#)
7x Burpees
Post time to comments.
Heather mastering the box jumps....good job Heather.
Thursday 3/4/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
50x BW DL
50-40-30-20-10
Double Unders
OH Walking Lunge (35#/ 25#)
Post time to comments
**CF Kids today at 4:30 pm.
Wednesday 3/3/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
“DT”
5 Rounds
12x DL (155#/105#)
9x HPC
6x PJ
Post time to comments.
**We encourage you to bring a friend to gym this Saturday have them try our free class at 10:30!
**Sign up now for CrossFit Kids! Odyssey members, your kids get a discount!
Tuesday 3/2/2010
Additional Warmup: 400 m Run, 30x Squats, 10x Push Press, 15 Push ups, 10x pullups, 3x Muscle ups (or 6x Muscle up pass thrus)
Workout of the Day:
21-18-15-12-9-6-3
Slam Balls
Pullups
then……
3-6-9-12-15-18-21
Squats
Pushups
Post time to comments
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