Team WOD

As a team of 2 complete the following:

Constantly varied, functional movements, performed at high intensity.

 

**Holiday hours for this weekend will be: Saturday – Normal, Sunday – Closed, Monday – 12:30pm, 3:30pm, 4:30pm

 

“Flying is learning how to throw yourself at the ground and miss.” – Douglas Adams

Train duh brain! – Brick Crossfit

12/30/11

1. Sumo Deadlift:  10 Mins tech work

2.  AMRAP 20 Mins

:30 Handstand Hold

:30 Squat Hold

:30 L-Sit Hold

:30 Chin over the bar Hold

 

**Holiday hours for this weekend will be:  Saturday – Normal, Sunday – Closed, Monday – 12:30pm, 3:30pm, 4:30pm

“What one has not experienced, one will never understand in print.” – Isadora Duncan

Repost:  Strength Training for Young AthletesTalk To Me Johnnie

Rest Day

REST DAY / MAKE UP / SKILL WORK

 

“Character is higher than intellect.  A great soul will be strong to live as well as think.” – Ralph Waldo Emerson

Trouble Shooting The Front SquatT-Nation

 

**Holiday hours for this weekend will be:  Saturday – Normal, Sunday – Closed, Monday – 12:30pm, 3:30pm, 4:30pm

12/26/11

We hope everyone had a great Christmas.  Time to get back to work!

1.  Push Press – Push Jerk – Split Jerk: 1-1-1 (build up to 65%)

2.  10-9-8…1

Deadlift 155/95

Knees to Elbows

*compare to 8/23/11

 

“Action is the foundational key to all success.” – Pablo Picasso

Managing Inflammation T-Nation

12 Days Of Christmas

In teams of 2:

1-2-3-4-5…12

Thrusters 95/65

Pull Ups

-then-

25 Burpees

*Partner A will do 1 Thruster, Partner B will do 1 Thruster.  A will do one Pull-Up, B will do one Pull-Up.  This will continue up to 12 reps.  Once the ladder is complete, partners will alternate doing Burpees until both have completed 25.*

 

“In this world a man must either be anvil or hammer.” Longfellow

What Food Labels Really Mean. – Marcy Franklin

 

Please welcome our newest On-Ramp graduates:

Becca

Chase and Ken

 

 

WOD

“Constantly Varied Functional Movements”

 

Christmas hours: normal saturday, CLOSED sunday, 12:30pm,3:30-5:30pm monday

 

“Never measure the height of a mountain until you reach the top. Then you will see how low it was.” – Dag Hammerskjold

For The Mind. – Crossfit Santa Cruz