2/5/13

DSC_0113
 
Muscle Ups: 5xME (2 min rest)
or
A1. Pull Ups: 3×30 sec AMRAP (1 min rest)
A2. Dips: 3×30 sec AMRAP (1 min rest)
 
4 Rounds:

  • 15 Box Jumps (24/20)
  • 10 Ring Rows
  • 3 Wall Walks

2/4/13

DSC_0052
“CrossFit Total”
1RM Squat
1RM Press
1RM Deadlit
**Compare loads to 11/5/12.
It is Day 1 of our February 2013 Paleo Challenge! We will be regularly posting recipes and info about the challenge here. Be sure to check it daily!
 

2/2/13

Find 1RM OHS or 
5 Min AMRAP of burpees (For those participating in the challenge)
 
21-15-9
KBS (53/35)
Pull ups
DUs
 
Make sure to stick around for the “Paleo Challenge” info session at 12:00PM!
 
 

2/1/13

DSC_0370
4×200 yard Sprint
 
3 min AMRAP:

  • 5 Box Jumps
  • 7 TTB

 
2 min AMRAP of Prowler Push for distance
 
1 K row
 
Our first Paleo Challenge will be starting on Monday, Feb 4th! We will have a meeting to discuss the challenge on Saturday 2/2 at noon. The challenge will cost $50, $20 of which will go towards (2) Bio-Sig body fat tests and $30 will go towards the winners’ cash prizes! We will have a baseline workout this Saturday for the challenge as well.  We encourage everyone to participate. It is only one month long, and is worth a shot to see how much better you feel and perform with a clean diet!