Saturday 4/3/10

100 burpees for time

Remember, this is for the elite athlete SO SCALE ACCORDINGLY.
You may be at 25 or 50, but go steady and complete whatever number you shoot for. Also remember, that many of you completed 42 in like 7 minutes on Tuesday night, so 100 is not that far off.
It is not meant to be easy, but is is meant to accomplished.

Also, Tuesday night will be pre-pay night for t-shirts
$10 for the basic tee
$20 for the specialty tee

doug

Lift and Jump

Warm -up
2 rounds
Pass-Throughs x 10
Bear Crawl x 30 ft.
Lunges x 10
Sit-ups x 10
Perfect Stretch x 2/leg

SWOD = Strength WOD
Handstand holds up to 20 seconds (3x)

WOD:
5 RFT
Deadlifts x 10
Box Jumps (20")
_____________________
Todd - 10:20
Jerry - 8:45
Lori - 8:21
Ju - 9:50
Steven - 8:11
Barbie - 10:11
Matt - 7:55
Petal - 10:45

Run and Push

For Time
400m run
21 burpees
800m run
21 DB Thrusters
400m run
21 burpees
_______________
Good job everyone with the running in the wind.

Beth - 15:05
Steven - 16:19
Barbie - 19:35
Jackie - 15:43
Jerry - 14:20
Ju - 16:47
Todd - 16:47
Matt - 14:39
Petal - 19:25
Jerrica - 15:19
Lori - 14:54
Ana - 13:47

Lung, Push

Warm up x 2:
10 - Pass throughs
Rotator Cuff Warm-up
Internal Rotator Cuff  WU
Crab Walk (down and back)
3 - Inch worm
2- Perfect Stretch

WOD:
30 ft. Overhead Lunge/walk w/ weight
10 pushups
30 ft. Overhead Lunge/walk w. weight
9 push...etc down to 1 pushups
__________________
Steve - 15:20
Barbie - 17:11
Carlye - 6:55
Lori - 11:30
Beth - 16:40
Jerry - 12:38
Shar - 15:58
Ju - 11:09
Jackie - 9:13
Anna - 12:34
Petal - 12:01
Matt W - 15:12

Upcoming New Class Times

Starting the week of March 30th - CrossFit @ ORU will be moved up by 30 minutes to 6pm.

Pleas adjust your schedule. If this is a major problem for you please let me know and we will see what we can work out.

Stay Strong
doug

Foundation and Function

Tonight we are going to learn and go over the 9 foundational movements. It is going to be a fun class, a little longer class and a big learning class. Although you may not think you are getting a workout, I PROMISE that your muscles will be sore and you will be sweating a lot. We are going to end the class with a walk/run/row or bike and sit-ups

The 9 foundational movements are:
Squats/Back squats/Overhead squats
Press/Push Press/Push Jerk
Deadlift/Sumo Deadlift High Pull/Med ball clean

We will also have a guest instructor with me, Jerimiah - my personal trainer.

see you Tuesday night at 6:30

Great class tonight. Tough work by everyone to work on form and technique. Technique then spee then strength, they will all come for each of you.

End of class WOD
30-20-10
Sit-ups/pushups/squats

Jerry 6:46
Steven 7:55
Barbie 9:57
Todd ?
Emily ?
Matt S 4:50
Jodi 6:57
Jackie 6:20
Abigail 6:50
Ju 6:29
Matt W 8:39
Lori 7:57
Petal ?

pushup bonanza

100  push ups for time

Pull, Press

Warm-up: 2 rounds
100 Jump Ropes
15 sit-ups
15 supermans
10 squats
10 push-ups
Samson Stretch x2
Perfect Stretch x2

AMRAP-10 minutes
12 Sumo-Deadlift High Pulls
8 push press