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