Filthy 50

January 31st, 2009

FOR TIME:

50 Box Jumps, 24′
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45#
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders
009
047

5 Rounds for Time

January 30th, 2009

12 Hang Cleans (M#95-135 W#45-65)

12 Ring Dips

005

Nothing like the WOD in the Rain…

January 29th, 2009

FOR TIME:

800m RUN

11 Sit Ups

44 Kettlebell Swings

22 Sit Ups

33 Kettlebell Swings

33 Sit Ups

22 Kettlebell Swings

44 Sit Ups

11 Kettlebell Swings

800m RUN
034
059

Skills Practice:  5 Turkish GetUps, each arm 5 Single Arm Kettlebell Swing  5 Clean & Press, each arm

056

RX PLUS: 50M Tire Drag
085

3 Rounds

January 28th, 2009

3 Rounds of Each of the following:

7 Thrusters
7 Pull-Ups

Rest

5 Thrusters
5 Pull-Ups

Rest

3 Thrusters
3 Pull-Ups

Time noted at the end of each round.

022
027

3 Rounds for Time

January 27th, 2009

400m Run

15 Deadlift (75% to 100% Bodyweight)

20 Box Jumps, 20"

013
036
040

“Barbara”

January 26th, 2009

5 Rounds for Time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

024 052 

Strength Training Schedule

January 25th, 2009

Tuesday 8:00 a.m. – 9:00 a.m.

9:00 a.m. – 10:00 a.m.

Thursday 9:00 a.m. – 10:00 a.m.

9:00 a.m. – 10:00 a.m.

Maximum class size is 6
people

RSVP required by Monday 7:00
p.m. or Wednesday 7:00 p.m. if you plan to attend the following morning.
 Sign Up sheet available at location.  Class instruction provided by Jason P and Carlos R. Prompt arrival required.

Lifts and Movements to be
covered include (but are not limited to):

Front/Back Squats

Deadlift

Olympic Lifts

Presses

Various Assisted Exercises (i.e. Weighted Chin-Ups/Pull-Ups/Weighted Dips)

Also included:

Plyometrics

Sprint Training

Rings

Rope

Class Objective:

  • provide smaller group setting with instructor ratio to athletes
  • to focus on increasing strength through technique based movements 
  • increase productivity  in Crossfit WODs 
  • Improve body composition  

Classes can be tailored to focus on Sport Specific Training.

For additional information or
RSVP, please contact Raquel via email or text message 321.696.3882

                  *Completion of Foundations is required prior
to attendance*

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