Thursday, March 1, 2012

Mobility:
DROM
Shoulder Prep

Choose any 2 of the following workouts and perform them 4 minutes apart.  Warm up accordingly:

AMRAP 4 minutes of
10 Box Jumps, 24″/20″
10 Kettlebell Swings, 1.5/1 pood

AMRAP 4 minutes … Read the rest

Wednesday, February 29, 2012

A few last minute spots opened up for the Joshua Tree trip this weekend!

Mobility:
Sampson Stretch, 30 seconds each leg
Foam Roll Calves, 1 minute each leg

Warmup:
100 meter Carioca (50 meters each way)… Read the rest

Tuesday, February 28, 2012

Mobility:
Keg drill, 2 minutes
Tricep mash, 1 minute 

Warm-up:
Run 400 meters
30 Med ball cleans
20 Push-ups 
10 Pvc dislocates, 10 Overhead squats

Workout:
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 … Read the rest

Monday, February 27, 2012

Mobility:
15 Wall Extensions
3 reps each of the 6 Lat Activation positions from the Shoulder Prep Series
15 Wall Extensions

“Classic CrossFit Warmup“
Take 15 minutes to perform 2-3 rounds of 10-15 reps of each … Read the rest

Sunday, February 26, 2012

Be sure to input your score to the CrossFit Games website before 5pm today!

Mobility:
Hip Prep

Warmup:
Jog 800 meters
15 Squats with Barbell
15 Strict Press with Barbell
15 Good Mornings with Barbell
then, … Read the rest

Saturday, February 25, 2012

With a partner, one athlete working at a time relay style, complete the following:

6 rounds (3 rounds per athlete) of
200 meter row
20 Wall Ball shots

4 rounds (2 rounds per athlete) of
Farmers … Read the rest

Friday, February 24, 2012

There is still time to register for the Games HERE!  Check out our 62 registered athletes HERE!

Also, Good Luck to B Mac, Ashkan, Brandon W, Flores, Gunnar and Ryan C who are running … Read the rest