Rest Day!!!

Since only one person did yesterdays WOD, we are going to do a makeup day

Strength:

Deadlift-5-3-1+

WOD:

3 Rounds-1 minute at each station

Box Jumps

Toes to Bar

Jumping Lunges (alternating feet)

Strength:
Deadlift-5-3-1+

WOD:
3 Rounds-1mintute at each station
Box Jumps
Toes to Bar
Jumping Lunges (alternating feet)

Warmup:
400m Run
Then... 3 Rounds
10 Pushups
10 Situps
10 Back Extensions
10 Ring Rows
Mobility

Strength:
Front Squat-3-3-3

WOD:
15 Minute AMRAP
5 Ground to Overhead
10 Pullups
50 Double Unders (Singles x 3)

Friday, January 25, 2013

Strength:
Mobility work
     hamstring, bird dogs, mini-hollow rocks, Jane Fondas

WOD:
4 rounds
   1 min Max Effort (ME) air squats
   1 min ME push press
   1 min rest

Rest Day!!!

Strength:
Deadlift-3-3-3

WOD:
21-15-9
Back Squats
Situps
Shoot Throughs

Strength:
Clean & Jerk 3-3-3

WOD:
10 Power Cleans
1 Pullup
9 Power Cleans
2 Pullups
8 Power Cleans
3 Pullups
7 Power Cleans
4 Pullups
6 Power Cleans
5 Pullups
5 Power Cleans
6 Pullups
4 Power Cleans
7 Pullups
3 Power Cleans
8 Pullups
2 Power Cleans
9 Pullups
1 Power Clean
10 Pullups

Strength:
Push Press  5-5-5

In honor of our belated birthday boy (Grim), we are going to do a little birthday WOD he came up with=)

"43"

400m Run
43 Air Squats
43 Pushups
43 Tuck Jumps
43 Weighted Lunges
43 Box Dips
43 Box Jumps
400m Run

Don't forget!!!

Tonight is the Intro to CrossFit at Lost Spurs Apartment Complex
There will be two classes. One at 6pm and one at 7pm.
The address is: 13450 Alta Vista Drive, Roanoke TX 76262
Please show up a little early if you plan on attending. If you have any problems with the address just text me or give me a call. Hope to see you guys there!

Also....If anyone is interested, CrossFit OTS3 is hosting a Saturday WOD at Johnson Road Park in Keller, TX at 8:30 a.m. They have invited all of CrossFit N.B.D. to join them. Contact me if you need any more info for this just let me know.

Rest Day!!!

Strength: 

Overhead Squat: 3-3-3

WOD: 

Alternate between 

Bench Press

5-5-5-5-5-5-5-5-5-5

& 

Pullups

14-13-12-11-10-9-8-7-6-5

Strength:
Deadlift: 3-3-3

WOD:
1 Mile Run
50 Thrusters
1 Mile Run

Strength:
Clean 3-3-3

WOD:
5 Rounds
9 Front Squats
6 Pushups
3 Ring Dips

Warmup:
Tabata Row
Tabata Situps
Pullups
Passthroughs

Strength:
Snatch: 5-5-5

WOD:
"Death by Situps"

Rest Day!!!

Warmup: 

5 Minutes of Jump Rope Singles

Pass Throughs

3 Rounds

20 Jumping Jacks

10 Situps

20 Lunges

MOBILITY WORK on anything that needs worked on

Strength:

Front Squat 5-5-5

WOD: 

10 Rounds

4 Front Squats@ BW

4 HSPU

Warmup:
400m Run
then...
2 Rounds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Pushups

Strength:
Clean & Jerk 5-5-5

WOD:
EMOM 5 Hang Power Cleans (go heavy)
With the remainder of the minute complete as many box jumps as possible...Continue this process until you have completed 100 Box Jumps

Warmup:
250m Row
Iron Cross
3 Rounds
10 Pullups
10 Ring Dips
10 Lunges
10 Situps

Strength:
Shoulder Press 5-5-5

WOD:
30-20-10
KB Swings
Pushups

Rest 5-10 Minutes

30-20-10
Ball Slams

Burpees

Strength:
Back Squat 5-5-5

3 Rounds
50 Box Jumps
50 Back Extensions
50 Situps

Rest Day!!!

We are going to start off the new year with a WOD that has not been done here before. The only thing is that this is going to have to be done over a short stretch of time. So don't be surprised if you read the WOD of the day and you show up to the box and I tell you it's time to Row 10k!!! Since we only have one rower, we will just have one person rowing per class and will continue the process until the row has been completed by everyone=)

Strength:
Overhead Squat 5-5-5
Progressive


WOD:
10 Minute AMRAP
5 Toes To Bar
10 Overhead Squats

Happy New Year!!!!


I know the last week or two have been crazy but just wanted to remind you guys that as of tomorrow, the schedule will go back to normal hours and days.