Tags » Air Squats

12/16/14

Tried out the 5pm class at East. Was the only girl in the class ….only girl in the whole gym. Fun! Staying with a light weight on my cleans has been a good thing . 192 more words

Crossfit Follies

Wednesday 12.17.14

Double-unders Clinic

Every class today will be coached by Steph Cohee and will feature a special double-under clinic. So if you are struggling with the rope or just want to get better at those pesky double-unders, come on in. 38 more words

WOD

Friday, December 12

Warm-up:

6 minutes of Cindy (5 pullups / 10 pushups / 15 air squats)

Skill:

Front squats – 5 sets of 10 reps

95# for the first set, then  105# for the remaining 4 sets… 186 more words

Pullups

WOD (12-10-14)

(EMOM x 10)

5 – Thrusters (155# / 115#)

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(3 mins. rest)

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“Cindy” (Remixed)

(10 min. AMRAP)

10 – Pull-ups

20 – Push-ups

30 – Air Squats

CrossFit Rhythm

Monday, December 8

Warm-up:

5 burpees

10 air squats

15 wall balls

5 rounds

Skill:

4 x 10 strict pullups

WOD:

10 thrusters (65#)

10 ring pushups

10 rounds for time… 333 more words

Burpees

Friday, December 5

Five WODs in a row this week and I am feeling it.

Warm-up:

3 vertical leaps

3 air squats

3 broad jumps

5 rounds

WOD: 354 more words

Burpees

Wednesday, December 3

Ugh.

Warm-up:

50 burpees

Skill:

Push press

10-10-10-10-10

60%, 60%, 70%, 70%, 80% of 1 rep max

WOD:

“Angie”

100 pullups

100 hand-release pushups

100 ab-mat situps… 214 more words

Burpees