Wednesday, February 22, 2012

Mobility:
Hip Mobility on Box, 2 minutes each leg

Warmup:
15 Overhead Squats
15 GHD Situps
15 Hip Extensions
15 Strict Pullups
15 Push ups
20 Double Unders
25 yard shuttle sprint

Workout of the day:
Eight

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Tuesday, February, 21, 2012

Mobility:
Bottom of squat, 4 minutes
Keg drill, 2 minutes

Warm-up:
Jog 200 meters
10 Double unders
10 Wall extensions
10 Double unders
10 Wall squats
10 Double unders
10 Light Kettlebell swings
Jog 200 meters

Skill: Practice

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Monday, February 20, 2012

Register for the CrossFit Games Open HERE!  More details below!

Mobility:
Hip Prep
Keg Drill, 2 minutes

Warmup:
Jog 400 meters
10 Front Squats (95/65)
15 GHD Situps
15 Hip Extensions
5 Front Squats (135/95)

Workout of the

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Sunday, February, 19, 2012

Mobility:
Tricep mash
10 Wall extensions
Bottom of squat 2 minutes

Warm-up:
Row 150 meters (legs only)
10 Wall squats
Samson stretch, 30 seconds
Row 150 meters (legs and back only, no arms)
10 Wall ball
10 Handstand

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Friday, February 17, 2012

Check out our 38 registered athletes for the CrossFit Games Sectionals HERE!  Join the party HERE!

Mobility:
Keg Drill, 2 minutes
Ankle Mobility, 1 minute each

Warmup:
10 Overhead Squats, use PVC

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Thursday, February 16th, 2012

Warm up:
Jog 800 meters
DROM
10 Wall Squats

Mobility:
Shoulder Prep

Three ‘build up’ sprints from the gate to the street.
Practice Muscle ups or transitions

Five rounds for time of:
800 meter run
9 Muscle ups

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Wednesday, February 15, 2012

Holy Cow!  31 people now registered for the Open Sectionals!  Hop on the bandwagon here!

Mobility:
10 Wall Extensions
Rack Mobility with a Band, 90 seconds each side
10 Wall Extensions

Warm up:
Sampson Stretch

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