Tuesday, 2010 01 11

Skill:

Back Squat 5x5 Light

Shoulder Press  5x5 Light

WOD:

3 rounds for time of:

400 m Run

7 Kettlebell Swing Walks 70/50 lbs

14 Pullup / Knees to Elbows Complexes

 Post total time.



Noe Breaking in his new Christmas Present.



First Day of Kickboxing Class with RGV Martial Arts instructor Jason Crutchfield.

5-3-1 start

Monday 10 01 2011

Strength:
Max DL 5 attempts not to include the warm ups

WOD:

10 Min AMRAP:

10 Box Jumps (24/20)
10 Ring Dips
10 WBS (20/14)





Brynn and Braxton during our Kids class. Great mini athletes! Good Job guys!

As Many Reps As Possible

Friday 2011 01 07

Skill/Strength:

Squat Clean 5x3

WOD

As Many Reps as Possible in 5 minutes:

5 Min. Single under (jump rope)
Every 1 min: 2 burpees, 3 box jumps (24/30)
Rest 2 Min.
5 Min. Sit ups (rest on top)
Every 1 min: 2 Push ups, 3 Pull ups
Rest 2 Min.
5 Min. Sumo Deadlift high Pull (45/35)
Every 1 min: 2 HSPU, 3 Toes to Bar
Rest 2 Min.
500 m run with Sand Bag (50/30)

Post reps in each event.

Hero "Danny G"

Thursday 2011 01 06

WOD

Valley Hero "Danny G."

For Time:

15 Power Clean and Jerks (155/105)
30 Wall Balls (20/14)
15 Deadlifts (155/105)
30 Ball Slams (20/14)
15 Power Cleans (155/105)
30 Kettlebell Swings (70/50)
15 Front Squats (155)
30 Burpees
15 Deadlifts (155/105)
30 Sumo Deadlift High-pulls (70/50)

Post Time

Team of 2

Wednesday 2011 01 05

Skill/Strength:
HSPU 5x5
Back Squat 3x5

WOD:

Team of 2:

1 mile Run

Then 16 rounds of:
Tabata Bottom to Bottom Air Squat (20:20 x 16)

As a team run 1 mile.

Then when last team gets back, do 16 rounds of bottom to bottom squats. Athlete 1 starts with first 20 sec. while athlete 2, rests in the Bottom position. When 20 sec are up, Athlete 2 does 20 sec of B2B Air Squats, while athlete 1 rests on the bottom. Continue this for 16 rounds.
Each athlete should do 8 rounds total. Count total of reps done between both athletes.

Post Time







Brynn during our Kids Class

12 minute AMRAP

Tuesday, 2011 01 04

Skill:

Push Press  3x5
5 minute Double Unders (work on DU)

WOD:

12 Minute AMRAP

50 yd Farmers Carry (50/35)
15 Weighted Box Step ups (50/35)
30 Doble Unders

Post Time

"The Resolution"

Monday 2011 01 03

Skill/Strength

Deadlift: 3 - 3 - 3 - 3 - 3
TGU: 30 Reps total, use both sides


WOD

Five rounds, each for time of: 
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post time in Comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/25-barbara/daily_workouts/112379-2011-01-03-barbara/workout_sessions/new

Hope that everyone had some great holiday vacations and that you spend some quality time with your love ones. The year 2010 was a great year for all of us and a very special and historic day for CrossFit in the Valley. However, 2011, will be an even better year with lots of new things coming to RBC and RCF.

We will open the New Year with a Benchmark, Barbara. Hope you all enjoy it and Let's up the intensity this year. Let it be a year for new PRs, new goals, and new you.

Let's do this!!