Archive for ‘February, 2012’

Wednesday

Chris D. WOD Overhead Squat 3-3-2-2-1-1-1 * reps every other minute. Then “Wittman” 7 rounds for time of   15 Kettlebell swings 53/35#   15 Power…

Monday

Better? Same? or Worse?  Overhead Position. Karen after doing this Mobility WOD for 4 mins each side! WOD 500 m Row Then Alternating 1 min intervals…

Friday

“Security is mostly a superstition. It does not exist in nature.  Avoiding danger is no safer in the long run than outright exposure.” – Helen Keller…

February Coach Profile

Name: Heather Fraelick Nickname: Team Fraelick (just half the team though) Age and weight?  31yrs 145lbs Occupation outside of being a Crossfit Coach: Marketing and Communications…

Thursday

New Pull-up Bars! WOD Push Press 5-5-3-3-1-1 Reps every 2 minutes Then: 5 rounds for time of: 25 Wallballs 20#/14# 35 Box Jumps 24/20in MOD Adjust…

Wednesday

Rachel & Krystle WOD Max Consecutive Pull-ups (Kip or DH) 1 Attempt then AMRAP in 20 minutes of: 400m run 21 Deadlifts @50% of your 1RM.…

Tuesday

WOD Back Squat 5-5-5-5-5 @65% of 1RM 2 minute rest between efforts. Then 21-15-9 reps for time of: KB swings 70/53# Ring Dips MOD 53/44# KB…

Monday

Rich after completing the 5k Run! First one ever… WOD Sumo Deadlift 3-3-2-2-1-1-1 reps every 2 minutes then 4 rounds for time of: 15 Push Press…

Friday

Thrusters suck! WU 8 Mins of 2 Bear Crawl 2 Crab Walk 2 Walking Lunge 2 Becks Burpees 2 Inch Worm WOD AMRAP in 20 minutes…