image description

Archive for April, 2013

May 1, Wod

Posted by Jenn on April 30,2013

Hip Mobility Skill Session 3×6 reps Clean Pulls Front Squats Wod Badger 3 Rounds for time 30 reps, 95 pound squat clean 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007  

Were’s the BEEF

Posted by Jenn on April 30,2013

Mosties please put in your meet order by Friday May 3, 2013. The order forms are on the cabinet by the Coaches office. Do not miss out on a great meat and to support a local farmer and athlete/ Coach. www.pintopointgelbvieh.com  

April 30th – Long Interval WOD

Posted by Arthur on April 30,2013

Complete the following Long Intervals   Run or Row 3min on, 3min rest Keep going till pace and form deteriorate.

April 30, Wod

Posted by Jenn on April 29,2013

Shoulder Mobility Skill Session 3 x 6 reps Mid Hang Clean Pull Rack Delivery Tall Muscle Clean Wod 10, 8, 6, 4, 2 Dead Lifts Dumb Bell Snatch   Coach Swagar’s Quote of the Day:“A bear, however hard he tries, grows tubby without exercise.” ― A.A. Milne, Winnie-the-Pooh  

The 5:30pm Crossfit Endurance Class on April 29th has been rescheduled for April 30th at 5:30.

April 29th – Short Interval WOD

Posted by Arthur on April 29,2013

Complete the following Short Intervals   Run or Row 30sec on, 30 sec rest Keep going till pace and form deteriorate.

April 29, Wod

Posted by Jenn on April 28,2013

Skill Session 3 x 6-8 reps Front Barbell lunge Front Squat with a 2 sec pause Knees 2 Elbows Wod 3 intervals with 2 min rest 40 Double Unders 10  Power Cleans 10  Weighted Push Ups Coach Swagar’s Quote of the Day; “The fundamental cause of trouble in the world is that the stupid are cocksure […]

April 28, Wod

Posted by Jenn on April 27,2013

Sunday Meyhem with Coach. Come and mix it up.  

April 27, Wod

Posted by Jenn on April 26,2013

Skill Session Push Jerk 3×5 reps Over Head Lunge 3×6 reps GHD Sit Ups 3×6 reps Wod 3 rounds 3 Chest 2 bar Pull Ups 9 Clean and Jerks 18 Box Jumps Coach Swagar’s Quote of the day;”Every man takes the limits of his own field of vision for the limits of the world.” ― Arthur […]

April 27th – Time Trial

Posted by Arthur on April 26,2013

Complete the following time trial:   13.1 miles