January ’12 Workout Plan . . . → Read More: January ’12 Workout Plan
|
|||
|
Class will be held at 1000 today. Sign up in Zen Planner! Alan Cohen Metcon 75 Overhead Squats (95/65) Perform in as few sets as possible. This isn’t for time — rest as needed between efforts. Then skillwork. Post your sets for squats to the comments, and tell us your resolutions for 2012. The . . . → Read More: Daily Workout 12.31.11 Classes will be held at 0930 and 1700 today. Sign up in Zen Planner! Strength & Assistance Work Press 5/3/1+ @ 85%, 90%, and 95% of your 1RM. 5×10 Russian Kettlebell Swings Metcon 2 rounds of: 15 Bar-Facing Burpees 15 Power Cleans (135/95) Post strength stats and time for metcon to comments.
. . . → Read More: Daily Workout 12.30.11 Classes will be held at 0930 and 1800 today. Sign up in Zen Planner! The Birthday Boy. Strength & Assistance Work Squat 5/3/1+ @ 85%, 90%, and 95% of your 1RM. 6 sets of strict Pullups @ 60% of max reps. If you need more Pushup work, repeat Monday’s sets. Metcon Row 500m . . . → Read More: Daily Workout 12.29.11 Classes will be held at 0930 and 1800 today, with Open Gym at 1900. Sign up in Zen Planner! Liz Greco 1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run Partition the Pullups, Pushups, and Squats as needed. Start and finish with the run. If you’ve got a 20-pound . . . → Read More: Daily Workout 12.28.11 Classes will be held at 0930 and 1800 today. Sign up in Zen Planner! Naptime? Strength & Assistance Work Bench Press 5/5/5+ @ 85% of your 1RM. 5×8 Step-Ups Metcon 12 Minute AMRAP 1, 2, 3…Infinity reps of: Wall Walks Turkish Get-Ups Post strength stats and rounds achieved in metcon to comments. Are . . . → Read More: Daily Workout 12.27.11 Classes will be held at 0930 and 1800 today, with Open Gym at 1900. Sign up in Zen Planner! Strength & Assistance Work Deadlift 1×5+ @ 85% of your 1RM. Metcon 5 rounds for time of: 10 Man Makers 15 Power Wallballs Post strength stats and time for metcon to comments. 7 Things Highly . . . → Read More: Daily Workout 12.26.11 Bob Brown Strength & Assistance Work Squat 5/5/5+ @ 85% of your 1RM. 5 sets of strict Pullups @ 60% of max reps. If your Pushups need more work, repeat sets from Tuesday. Metcon Max Burpees in 7 minutes. Post strength stats and number of burpees to comments, and compare to 12.5.11. Study: Brief, . . . → Read More: Daily Workout 12.23.11 Christiane Connor Strength Retest max Pullups & Pushups. Metcon Diane 21-15-9 rep rounds of Deadlift (225/155) Handstand Pushups Post new maxes and time for metcon to comments, and compare to 6.11.11. The Back Squat |
   |
||
|
Copyright © 2012 CrossFit Delaware Valley - All Rights Reserved Powered by WordPress & Atahualpa |
|||
