May 18, 2009
Posted on May 17, 2009
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WARM UP:
400m Run
Dynamic Stretch
Burgener Warm Up
WOD:
Row 500m
30 Bodyweight Bench Presses
Row 1000m
20 Bodyweight Bench Presses
Row 2000m
10 Bodyweight Bench Presses
COOLDOWN/STRETCH
Travel WOD:
Run 1 mile, stopping every minute for 10 push ups.
Announcement-7 a.m. morning classes cancelled Monday-Thursday
Posted on May 17, 2009
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This week, we’ll be closed during the regular 7 a.m. class. The 8 a.m. class is still open, and the 7 a.m. will resume on Friday morning.
We apologize for the inconvenience. For any further information, email mike@crossfithb.com
May 15, 2009
Posted on May 15, 2009
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WARM UP:
400m Run
Dynamic Stretch
Burgener Warm Up
WOD:
“Jackie”
1000m Row
50 Thrusters (45 lbs.)
30 Pull Ups
COOLDOWN/STRETCH
Travel WOD:
50 Burpees
Run 1 mile
50 Burpees
May 14, 2009
Posted on May 14, 2009
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WARM UP:
400m Run
Dynamic Stretch
Burgener Warm Up
WOD:
5 rounds of-
30 GHD Sit Ups
25 Back Extensions
COOLDOWN/STRETCH
Travel WOD:
5 rounds of-
30 Sit Ups
25 Supermans
May 13, 2009
Posted on May 13, 2009
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WARM UP:
400m Run
Dynamic Warm Up
Burgener Warm Up
WOD:
“Cindy”
20 minutes of-
5 Pull Ups
10 Push Ups
15 Squats
Complete as many rounds as you can.
COOLDOWN/STRETCH
Travel WOD:
20 Minutes of-
5 Dips
10 Push Ups
15 Squats
May 12, 2009
Posted on May 11, 2009
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WARM UP:
400m Run
Dynamic Stretch
Burgener Warm Up
WOD:
Power Clean 1-1-1-1-1-1-1
COOLDOWN/STRETCH
Travel WOD:
30 Burpees
60 Sit Ups
90 Squats
May 11, 2009
Posted on May 11, 2009
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WARM UP:
400m Row or 2 min. Ride
5 Iron Cross
5 Scorpions
Burgener Warm Up
WOD:
4 rounds of-
800m Run
Rest as needed between rounds. Each round will be timed.
COOLDOWN/STRETCH
Travel WOD:
Same as above.
May 8, 2009
Posted on May 8, 2009
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WARM UP:
400m Run
Dynamic Stretch
Burgener Warm Up
WOD:
“Grace”
30 Clean and Jerks (135 lbs./men, 115 lbs./women)
COOLDOWN/STRETCH
Travel WOD:
As many rounds as you can in 20 minutes of:
10 Burpees
20 Sit Ups
May 6, 2009
Posted on May 6, 2009
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WARM UP:
40m Run
Dynamic Stretch
Burgener Warm Up
WOD:
Push Jerk 1-1-1-1-1-1-1
Rest 2-3 minutes between each set. You should need the entire 2-3 minutes to recover from that one push jerk-go heavy!
COOLDOWN/STRETCH
Reminder: Don’t forget to sign up for the Trigger Point Workshop this Saturday, 10-noon. Sign up at www.networkfitness.com/CFHB.
May 5, 2009
Posted on May 5, 2009
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WARM UP:
400m Run
Dynamic Warm Up
Burgener Warm Up
WOD:
10 rounds of-
3 Weighted Pull Ups (45 lbs./men, 20 lbs./women)
5 Strict Pull Ups
7 Kipping Pull Ups
COOLDOWN/STRETCH
Travel WOD:
10 rounds of-
Push Ups
Bench Dips
Burpees
