12-28-12

At Home WOD:

From now on it is up to you....
Go to CrossFit Pickens Web Page and click on the Travel WODS tab.

Choose to do at least one WOD each weekend. Remember to mix it up and don't get stuck on one WOD. We have gone over all the movements so make sure you do them correctly. You can always look on you tube for a video to help you with a movement, just search using Crossfit in the title: example: CrossFit air squat. Remember to get better, you NEED to make the time to WOD during the weekend.

12-27-12

:SWOD:
back squat max
:WOD:
Row 500 meters
Then
5 rounds
100 single unders
20 plate ground to overhead

Merry Christmas!

No class on Tuesday, December 25th
- try to run one mile!!!

One class at 7:00 pm on Thursday, December 27th

Invite your friends to come watch us and try CrossFit in January. A great way to become stronger, faster, and healthier!

12-20-12

Skill:
Max plank hold

WOD:
40 push press 25 lb
40 kettlebell swings (15 or 25 lb dumbbell)
40 box jumps (sub step ups)
40 sit ups
40 supermans
80 single unders

12-18-12

Skill:
Max Mountain Climbers in 2:00

WOD:

20 min AMRAP
"Cindy"
5 pull ups
10 push ups
15 squats

12-14-12

At home WOD:

As many rounds in 20 minutes

5 superman
10 push ups
15 squats

12-13-12

SWOD:
Max shoulder press

WOD:
30 wall ball
40 jumping jacks
50 burpees

12-11-12

:SWOD:
Row 400 meters

:WOD:
“Air Force”
20 Thruster
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats

12-8-12

At Home WOD

3 rounds of:
20 walking lunges
20 good mornings
20 walking lunge
20 tuck jumps

12-6-12

:SWOD: deadlift 3x5 (65,75,85%)
:WOD:
21-15-9
Deadlifts
Pull-Ups

12-4-12

:SWOD:
shoulder press 3x5 (65,75,85%)

:WOD:
Row 500 meters
30 front squats
40 single unders
30 dips on plyo box
40 single unders
30 push-ups
40 single unders
30 burpees