CrossFit Journal: The Performance-Based Lifestyle Resource
Constantly varied, high intensity, functional movement.
CrossFit, Inc.
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  Extended hours!!!  Additional CrossFit Class from 6:00 pm - 7:00 pm Monday - Thursday.



   Check out or new pages Ruffiters of the Cycle  and Ruby Mountain  Crossfit Competition Team

 4/17/2013 - WOD
  Stretch, Mobility, Foam Roll
  Strength and/or Technique
  Power lifts - Bench Press, Dead Lift Back Squats
  Floor Bench Press
  Heavy Kettle Bells


 4/16/2013 - WOD
 A - Stretch, Mobility, Foam Roll 
 B- 6 Rounds for time
      400 meter run
        10 pull ups
        30 sit ups
        30 body weight squats


 4/15/2013 - WOD
 A - Stretch, Mobility, Foam Roll
 B - 12 - 15 minutes
5x3  Deadlift - using snatch grip width
3x10 AB Wheel
3x5   Knees 2 bar
 C - For Time  Men 115# Women 75#
  Row 1000 Meters
10 Strict Press
15 Deadlift
20 Push Press
25 Front Squats
30 Hand Release Push Ups
35 Back Squats

 
4/13/2013 - WOD
 A - Stretch, Mobility, Foam Roll
 B - 1 Rep Max Power Clean - 15 min
 C- For Time
30 cals rowing
30 Burpees
30 Wall Balls
30 KB High Swing - 24 kg/20 kg
30 2 KB or DB Push Press - 20 kg/ 16 kg
30 Pullup

4/3/2013 - WOD


 A- Stretch, Mobility, Foam Roll
 B- Strength Day
 C- Work on Thrusters
      Strict Pull-ups
      Heavy Kettlebell work - swings, cleans, snatches, etc
 D- 2-400 meter timed runs - take note of times
 

 


4/2/2013 - WOD


 Stretch, Mobility, Foam Roll
 Barbell Complex - 5 rounds of 8 reps, rest 2 minutes between rounds
 Bent over Rows
 Power Cleans
 Shoulder Press
 Front Squat 
 Good Mornings

 Kettlebell Complex - 2 rounds of 8 reps on each arm, rest 2 minutes  between rounds
 All 3 movements on left arm then all 3 movements on right arm then rest
 Kettlebell swing
 Kettlebell snatch
 Kettlebell clean and press



 
 
 
Constantly varied, high intensity, functional movement.
Increased work capacity across broad time and modal domain.
CrossFit, Inc.
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