All classes today meet at ASH Track
Run 6 x 200 m
That's all for this post. After Fran, I can't really type ...or think...or do much of anything. Well, here is one good article every CrossFitter should read- Foundations. Read more »
A Night Out w/ Fran!!!
"Fran"
21 - 15 - 9
Thrusters (95/65 lbs)
Pull-Ups
The festivities will begin at 5:30pm. Plenty of Eddie's BBQ and Strawberry Abita and Fran. Here's the protocol: Athletes will be responsible for their own warm up. Suggested warm up routine will be on the board. Fran will be completed in groups Read more »
As many rounds as possible in 15 minutes of
10 x hang power clean (95/60 lb)
10 x burpees
Emily, Bekah & Karla - beautiful work on the dumb bell snatches - perfect form.
Thursday starting at 5:30pm is a Night Out w/ Fran. Bring your friends and family. There will be plenty of food, Read more »
3 rounds for time:
15 x dumb bell snatch right arm (40/20 lb)
50 double unders
15 x dumb bell snatch left arm (40/20 lb)
50 double unders
The Freedom 5k went all out with great music, volunteers and a military tribute! Roger and Jeff not only had outstanding runs but they thoroughly enjoyed the
5 rounds for time:
20 box jumps
20 sit ups
5 hand stand push ups
Freedom 5k - CF Alexandria had 4 prs and 3rd and 4th place overall! Check out Roger's 5k progressions since Thanksgiving: 30:55, 27:43, 26:50 & 25:20.
This Thursday - A Night out w/ Fran starting at 5:30pm
This Saturday is the Read more »
15 minutes as many rounds as possible of the following:
In teams of three, rotate through the following stations:
1. 8 ft wall balls (10/20lbs)
2. parallette swings
3. run 200m
Rotate to next station when team member finishes 200m run. Score is total number of wall balls completed by team.
Bridget, Lacie & Dan Read more »
5 rounds for time:
20 lunge steps
15 knees to elbows
each time you drop from the bar on knees to elbows, do 3 burpees
Enlarge image
Geronimo Hill, Fort Sill, Oklahoma
Week 1 of the Reebok CrossFit Games Open at CrossFit Central - video [wmv] [mov]
What is CrossFit? Read more »
12 kettle bell swing
run 200 m
12 goblet squats
run 200 m
12 kettle bell swing
run 200 m
12 goblet squats
run 200 m
12 kettle bell swing
run 200 m
12 goblet squats
run 200 m
rest 5 min
For those that did not do Tuesday's WOD, do the following:
3 rounds:
Read more »
10-9-8-7-6-5-4-3-2-1 for time of:
Push Press (115/75 lbs)
Burpees
Competitor Magazine
Mobility WOD - Spend 10 minutes a day to increase mobility and repair a damaged body.
"Bringing CrossFit to Endurance Athletes" with T.J. Murphy and Brian Mackenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
It has long been our contention, our observation, Read more »
