CrossFit Poker!
Saturday, May 18, 2013
Saturday, May 11, 2013
Tag in! Tap Out!!
1. 25 Ball Slams
2. 25 HRPU
3. 25 V Ups
4. 25 Super Jacks
5. 400 m Run
6. 25 Hang Cleans 95/65
Relay Style:
Round one:
One person from each team will race through event 1. After your teammate finishes, the remaining teammates will split the remaining exercises between them. The first team finished is rewarded by not having an extra 15 burpees at the end of the round. We will repeat with a new teammate and exercise through all six rounds. One minute rest between each round.
When your teammate finishes their solo exercise they must run and tag the team before the can start their round. When everyone is finished you all must smack the floor and yell time to TAP OUT!!
Saturday, May 4, 2013
Saturday, April 27, 2013
Saturday, April 20, 2013
Saturday, April 6, 2013
Tag in! Tap Out!!
1. 25 wall balls
2. 25 toes 2 Bar
3. 25 Sit-ups
4. 25KB Swings
5. 400 m Run
6. 25plate Thrusters
Relay Style:
Round one:
One person from each team will race through event 1. After your teammate finishes, the remaining teammates will split the remaining exercises between them. The first team finished is rewarded by not having an extra 15 burpees at the end of the round. We will repeat with a new teammate and exercise through all six rounds. One minute rest between each round.
When your teammate finishes their solo exercise they must run and tag the team before the can start their round. When everyone is finished you all must smack the floor and tell time to TAP OUT!!
Saturday, March 30, 2013
Team WOD:
Burpee Pull Ups
Box Jumps/Step Ups
Front Squats 115/55
Russian Twist (plates)
Weighted Gassers (ball)
Each team has 23 Minutes to setup their stations. Complete as much of the workout as possible and put their stations up. If your station is not put up when time runs out you are penalized as a team.
Only two people per team may be at each stations, you can switch stations at anytime, but you must stay at a station for a minimum of one minute. All teammates are working at the same time.
Once I explain the details you will have a few minutes to gameplan with your team…
Each teams station will have:
2 Pull Up Stations
2 Boxes
2 Bars 45/35
5×10’s
4×25’s
1x20lb Ball
1x10lb Ball
Utilize your equipment efficiently
Saturday, March 16, 2013:
Saturday, March 2, 2013
Partner WOD:
Alternating movements for 4 rounds…
10 Burpees
20 Pull Ups
30 HRPU
40 Kb Swings #55/35
50 Plate Squats #45/25
Sneak Peek at Mondays WOD:
[vimeo http://www.vimeo.com/60423355 w=400&h=300]