Friday, 27 Jan 12 (1300)

Inside today:

7 rounds for time of:
7 Hang Power Snatch
7 Snatch Balance
7 Overhead Squat

Recommended weights: Men – 55-75 lbs, Women – 25-45 lbs

Thu 26 Jan 2012 (1400)

Carrion Birds of Flight…

let’ splan on meeting outside…

Wu:  # rounds (1 Cage lap, 5 pull ups, 15 bottom-to-bottom squats, 5 HSPU  )

20 hanging (or ring hold) 3 count flutter kicks

Seven rounds for time of:
7 front squat (Rx = 165/135)
7 Chest-to-bar pull-ups

 

Thursday, 26 January 2012 (0700)

WOD:

400m Run
21-15-9 of HSPU, 185# Deadlift, Sit Up
400m Run

Wednesday, 25 Jan 12 (1400)

We did the deadlift/L-pullup yesterday since you did not do it Monday. You can do the posted workout from Tuesday today:

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Or whatever Doogie cooks up.

Sorry about the confusion.

Tuesday, 24 Jan 12 (1400)

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Tuesday 24 January (0700)

Warm Up:
400m Run
2x 10 Pull Up, 10 Push Up, 10 Squat, 10 Ring Dips
400m Run

Filthy Fifty:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Mon 23 Jan 2012 (1400)

Hey Buzzards:  Let’s plan on being OUTSIDE … if we need to adjust we will…

Warm-up: 
400 jog then:  3 rounds:  2X100 meter run, 20 walking lunges, 10 goodmornings, 5 pull-ups

core:  20- 3 count hanging flutter kicks

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Friday, 20 Jan 2012 (1300)

Ok folks, we will try to do this outside today.  Dress warm…

Warmup:
5 minute cardio
stretches
3 rds - 5 jumping pullups, 10 squats, 10 push press (barbell)

WOD: 3 rft -
800M run
50 OVHS (barbell only) (sub: PVC OVHS)
30 Pullups (sub: jumping or band-assist pullups)

Crossfit log books…

Hey Buzzards…
Meaghan (instructor formerly known as GKrule) showed me this website 

I was wondering if anyone was interested in making a purchase of a logbook, specific to what we enjoy doing.  Post to the comments of this post and we will see if there is interest … the more orders the cheaper the book. 

I am happy to answer any questions!

PD

Thursday, 19 January (0700)

Sorry, been slacking off on putting up the early workouts:

W/U: Row 1000M then 2 Rounds of 7 Pullups, 15 Air Squats

Core: 25 T2B

WOD: “Jack” 20 minute AMRAP of:
10 Push Press (115/95)
10 Deadlifts (same weight, this is a substitute for KBS in the original WOD)
10 Box Jumps (24″)

I’ll try to get better at posting our workouts.