Tuesday December 27, 2011

          Since 1974.  :)

WOD

ROMIK

- SMR: shoulders/pecs

- supine PNF hamstring stretch 2 min/side

- OHS hold 1 min

Strength

A. shoulder ext rotation 3 x 15/side

B. Bench press 5-5-5-5-AMRAP; rest as needed

MetCon

AMRAP in 15 min:

- 200m row

- 30 air squats

- 10 ring dips

Post results and thoughts to comments

Friday December 23, 2011

Dave working on some pre-dawn farmer carry and jump rope.  

**Announcements**

• One quick adjustment to the holiday schedule:  We will open at 8am Monday morning 12/26, so no 6am class that morning.

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- hamstring stretch 2 min/side

Strength

A. external rotation 3 x 15/side

B. bench press 5-5-5-5-AMRAP; rest as neeed

C. dips 4 x 10; rest 90 sec.

*dips can be ring or stable, weighted or unweighted.  choose the version that best fits the rep scheme for you.

MetCon

3 rounds, each for time:

- 1k wattbike 

- 400m run

*rest 5-6 min bt efforts

*Compare to Oct 26

Post results and thoughts to comments.

Saturday December 10, 2011

Look! Its the ghost of CrossFit past!

WOD

ROMIK

- SMR: shoulders

Strength

A. wall angels: 15 reps @ 3131

B. bench press: 5-5-5-5-AMRAP; rest as needed

C. ring dips: max reps or 8 (whichever is more) x 3; rest 2 min

MetCon

For time:

- 75 GHD situps

- 500m row (sub 1:40/2:00)

- 30 pullups (COVP)

- 60 OH walking lunges (45/25)

- 30 pullups

Post results and thoughts to comments.

Tuesday December 6, 2011

10:30 class synchronizing their post WOD routine.

WOD

ROMIK

- SMR: shoulders

- hamstring stretch 2 min/side

Supp

- external rotation 3 x15/side

Strength

- Bench press 5-5-5-5-AMRAP

MetCon/strength

A. "Death by" pullups

B. descending HSPU ladder 10-1

C1. accumulate 20 sec in L-sit x 4

C2. 10 ab wheel x 4

Post results and thoughts t comments.

Friday November 11, 2011

Thank Dato's FB page for this one.  Crazy.

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- OHS hold 1 min

Supplemental

- external rotation w band 3 x 15/side

Strength

- bench press 5-5-5-5-AMRAP; rest as needed

MetCon

AMRAP in 20 min:

- 10 power cleans (135/95)

- 12 toes to bar

- 15 pushups

Post results and thoughts to comments.

Saturday October 22, 2011

 Check out his squat warmup video too... you could see it in class sometime.

WOD

ROMIK

- SMR work as needed

- OHS hold 1 min

Suplemental

- external rotation w band 15/side x 3

Strength

- Bench press: 5-5-5-5-AMRAP; rest as needed

MetCon

6 rounds for time of:

- 8 ring dips

- 10 C2B pullups

- 12 GHD situps

Post results and thoughts to ccomments.