• THURS.: YOUR KICKING A$$ DON’T STOP NOW!

    March 3, 2011 by

    I can tell someone has been working on those power cleans and perfecting them (Ivan Stoitsov, Bulgarian Weightlifter). All of you are really starting to show improvement through out this power clean strength month. I have attached a video to hopefully help you a bit.

    SKILL: KIPPING PULL UPS 10 MIN. (WORK IN GROUPS)

    WOD (WORKOUT OF THE DAY): “HEAVY YET” 3 ROUNDS
    FIND A PARTNER OF EQUAL STRENGTH OR ABILITY BEFORE OR DURING WARMUPS. YOU EACH WILL CHOOSE A TEAM TO START WITH 1 OR 2.

    TEAM CRANK 1 (EACH ROUND TRY TO GO UP IN WEIGHT 5, 10, 15, 20 LBS)
    OVERHEAD BARBELL WALK 100 METERS
    10 BACKSQUATS
    4 MIN. TO FINISH ROUND

    TEAM CRANK 2
    50 KB POWER SWINGS
    REMAINDER OF TIME PARALLETTE DIPS (REMEMBER TOTAL AMOUNT OF DIPS COMPLETED FOR ALL 3 ROUNDS)
    4 MIN. TO FINISH ROUND

    1 MIN. BREAK

    IF TIME OR BODY PERMITS COOL DOWN: 1-2-3 SITUPS 50X

     

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  • WED.: MARCH 2ND, 2011 FIRST BLOG/WOD POST ON THE NEW CRANK CROSSFIT SITE!

    March 2, 2011 by

     

    STRENGTH: POWER CLEANS 5, 3, 3, 1 OR 5, 3, 1, 1, 1, 1 12 MIN. CAP

    ENDURANCE: 250 METER RUN 3X WITH 1 MIN. BREAK IN-BETWEEN

    WOD (WORKOUT OF THE DAY): “CRANK HUMP” 3 ROUNDS OPTIONAL 4 30 MIN. CAP
    600 METER RUN
    28 BOX JUMPS
    14 BODY WEIGHT DEAD LIFTS OR 1/2 BODY WEIGHT DEAD LIFTS
    7 HSPU OR MHSPU

     

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  • WED.: INTERVAL RUNS!

    November 3, 2010 by

    WARMUP: DYNAMIC

    WOD (WORKOUT OF THE DAY): FOR TIME 45 MIN. CAP

    1200 METER RUN

    2 OR 3 AMERICAN SWINGS / HSPU

    800

    4 OR 6 AS / HSPU OR MHSPU

    600

    6 OR 9 AS / HSPU OR MHSPU

    400

    8 OR 12 AS / HSPU OR MHSPU

    200

    10 OR 15 AS / HSPU OR MHSPU

    100

    12 OR 18 AS / HSPU OR MHSPU

    COOL DOWN: REST, ICE BATH, JACUZZI, IBUPROFEN

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  • TUES.: MET-CON DAY

    November 2, 2010 by

    WARMUP: DYNAMIC

    WOD (WORKOUT OF THE DAY): 7 ROUNDS FOR TIME 30 MIN. CAP

    FULL RANGE OF MOTION ON ALL EXERCISES

    7 thrusters M 115 / W 65

    7 sdhp same weight

    27 med ball situps (full range of motion – touch ball on floor and then touch ball on feet when coming up!!)

    Remember “Terrible” Terry Tate is watching you, don’t slack. Count all reps, use good tech and full range of motion.

    COOL DOWN: 3X OR 5X 50 METER BACK PEDAL SPRINT FOLLOWED BY 50 METER FOWARD SPRINT

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  • MON.: HAPPY B-DAY MARCEL!

    November 1, 2010 by

    WARMUP: DYNAMIC

    WOD (WORKOUT OF THE DAY): 10 ROUNDS FOR TIME AND WEIGHT 30 MIN. CAP

    2 C&J OR 5 MED-BALL CLEANS

    5 PULLUPS OR 10 JUMPING PULLUPS

    10 PUSHUPS

    15 AIR SQUATS

    COOL DOWN: SPRINTS

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  • SUN.: AWESOME TEAM WOD YESTERDAY

    October 31, 2010 by

    GREAT CLASS YESTERDAY ALOT OF FUN CAN’T WAIT FOR NEXT WEEK SAT. TEAM WOD. TAKE CARE CHILDREN ENJOY THE DAY BE SAFE AND HAVE FUN. HAPPY HALLOWEEN!!!!!!!!!

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  • SAT.: TEAM WOD!

    October 30, 2010 by

    WARMUP: DYNAMIC

    WOD: TEAM WOD

    COOL DOWN: REST

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  • THURS.: POWER CLEAN CLUSTERS!

    October 28, 2010 by

    WARMUP: DYNAMIC

    WOD (WORKOUT OF THE DAY): CLUSTERS 5 ROUNDS

    POWER CLEAN 1 REP EVERY 10 SEC. FOR 3 MIN.

    FOLLOWED BY 2 MIN. OF ACTIVE REST WALKING, JOGGING, OR JUMP ROPING OUTSIDE

    FOLLOWED BY 1 MIN. PURE REST TO CHANGE WEIGHT AND HYDRATE

    COOL DOWN: REST

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  • WED.: TABATAS OH NO!!!

    October 27, 2010 by

    WARMUP: DYNAMIC

    WOD (WORKOUT OF THE DAY): 10 ROUNDS 20 SEC ON 10 SEC OFF EACH EXERCISE

    JUMPING LUNGES

    KB FLOOR PRESS

    PULLUPS OR JUMPING PULLUPS

    KB AMERICAN SWINGS

    PLANKS

    COOL DOWN: 5 MIN. JUMP ROPE OR 800 METER RUN

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  • TUES.: CLUSTERS POWER SNATCHES

    October 26, 2010 by

    WARMUP: DYNAMIC

    WOD (WORKOUT OF THE DAY): CLUSTERS 5 ROUNDS

    POWER SNATCH 1 REP EVERY 10 SEC. FOR 3 MIN.

    FOLLOWED BY 2 MIN. OF ACTIVE REST WALKING, JOGGING, OR JUMP ROPING OUTSIDE

    FOLLOWED BY 1 MIN. PURE REST TO CHANGE WEIGHT AND HYDRATE

    COOL DOWN: REST

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