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Here are the April goods: April ’12 Training Plan Some notes: 1) Re: Strength days.. I want to start providing a more basic introduction into the lifting stuff for new folks in the gym. I think that (in general), most beginners need to work on the basic movements before they progress to more advanced movements. . . . → Read More: April Workout Plan We’ve got a busy month ahead – please mark your calendars for these exciting events! *Saturday, April 14 Dog Day Afternoon: A Fundraiser for the Delaware County SPCA Join us for an afternoon of fun and competitive WODs with area CrossFit affiliates, plus beer and wings, to benefit our special four-legged guests who are in . . . → Read More: Upcoming Events: April 2012 Matt Wilson rocking the split squat Choose your own adventure! CrossFit Total Find your one-rep max for: Back Squat Press Deadlift -OR- O-Lifting Total Find your one-rep max for: Snatch Clean & Jerk -OR- Power Lifting Total Find your one-rep max for: Back Squat Bench Press Deadlift Post your score (total pounds for each . . . → Read More: Daily Workout 3.31.12 Lyndsay Miller Collin 25 minute AMRAP with a partner: Athlete 1 starts with a 400 meter sandbag carry (50/30), while Athlete 2 chips away at the following: 12 Push Press (95/65) 12 Box Jumps (24/20) 12 Sumo Deadlift High Pull (95/65) When Athlete 1 returns from sandbag carry, the partners switch and Athlete 1 picks . . . → Read More: Daily Workout 3.30.12 Angela Michie Strength & Assistance Work Front Squat 5×3 Progressive load. 5 sets of GTG Strict Pullups. Metcon 4 rounds for time of: 15 DB Push Press (35/25) 25 Double Unders Post stats for strength and time for metcon to comments. Ketogenic Pizza (featuring a basket-weave bacon crust!) . . . → Read More: Daily Workout 3.29.12 Kevin and Matt, with a solid CTB Metcon Run 1 Broomile, then do: 10 Rounds of Cindy 5 Pullups 10 Pushups 15 Squats Then run 1 Broomile. Post time and happy thoughts to comments. Colleen, Heather, and Mary Strength & Assistance Work Press 5×3 Progressive load. Hip bridges 5×10. Metcon 5 rounds for time of: 11 Power Snatches 9 SDHP 7 Thrusters Rx weight for all three movements is 75/55. Post stats for strength and time for metcon to comments. Interested in competing at the Mid Atlantic Affiliate . . . → Read More: Daily Workout 3.27.12 Jay and Anthony, aww yeah Strength & Assistance Work Clean 5×3 Progressive Load 5 sets GTG Pushups Metcon Death by Wall Ball With a continuously running clock, do 3 Wall Balls (20/14) the first minute, 6 Wall Balls the second minute, 9 Wall Balls the third minute…continuing as long as you are able. Use . . . → Read More: Daily Workout 3.26.12 Strength & Assistance Work Bench 5×3 Progressive load. Split Squats 5×10. Metcon 1/2 GI Jane 50 Burpee Pullups for time. Post stats for strength and time for metcon to comments. The Benefits of Ice Baths CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 7 Minute AMRAP 3 Barbell Thrusters (100/65) 3 Chest to Bar Pullups 6 Barbell Thrusters (100/65) 6 Chest to Bar Pullups 9 Barbell Thrusters (100/65) 9 Chest to Bar Pullups 12 Barbell Thrusters (100/65) 12 . . . → Read More: Daily Workout 3.23.12 |
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