WOD March 8
Complete as many rounds as possible in 20 min. of:
5 clean and jerk 155/105
10 star jumps
15 push ups
Star jumps are a great movement to train hip explosiveness,and wow..what an ass kicker!!!! To perform the star jump, you start in an air squat position. You jump as high as you can and spread your arms and legs wide. In a perfect world, your head, hands and feet form the five points of a star while you are in midair.
Does anyone have a spare small fat panel monitor we can use/purchase for cheap at the gym? We need a 2nd one for the reception desk.
More info about getting strong…
http://drsquat.com/content/knowledge-base/fresh-look-strength
WOD March 7
Dan R. {Roge} in NFLD
Over head squat
3-3-3-3-3
Complete as many rounds as possible in 5 mins of :
5 thrusters 95/65
5 pull ups
WOD February 28
Hilton Falls winter running on trails
Reminder the gym is closed today due to the cert.so you either take a rest day or do 70 burpees.We all really missed everyone that did not show yesterday!!
More pics are on the FirePower facebook group here.
WOD February 25
first rope climb for Carmen!
Complete as many rounds as possible in 20 minutes of:
- 1 Rope Climb
- 4 Pistols 2 per leg
- 6 Burpees
- 8 Ball slams 20/14
Reminder of the upcoming Level 1 CF certification this weekend on Sat & Sun. We’ll be hosting approx 70 athletes from across North America. If you can spare a few minutes, we could use a hand with gym clean-up and set-up on Friday afternoon from 3pm to 6pm.
In place of Saturday’s WOD, Mark will be holding a trail run for all members to participate in. Have a look here for times, directions, etc. Will be an excellent day!!
Row / Burpees / Run
Heather Riding Porcupine Rim Trail - Moab Utah
WOD February 6
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments
“Failure Mechanisms:” At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]
Shoulder Press / Push Press / Push Jerk
WOD February 5
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Row / SDHP / Pull ups AMRAP
WOD February 4th, 2010
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds and fractions of rounds completed to comments
Back Squat
WOD – February 3rd, 2010
Any Given Sunday
Back Squat 5-5-5-5-5 reps
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THEN
1200m with a hose pack
More on Barefoot Running - New research is casting doubt on the old adage, “All you need to run is a pair of shoes.”
KB swings / GHD situps / Back Extensions / Knees to Elbows
WOD – February 2nd, 2010
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments
Reminder: FirePower Girls night @ BlueRoom on Friday, 6pm to 9pm. Come for some wine, appetizers and pampering. Email Andrea by Tuesday evening if you are coming!
Barbell Complex
WOD February 1st, 2010
Complete 4 rounds of:
Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 90 seconds between sets.
Post number of total drops and weight used to comments.