Friday
Jan272012
28 January 2012
Jan 27, 2012 at 22:24 
Happy Birthday Sean!
WOD
9am and 10am
TBA at the gym.
Post Birthday Wishes to Comments.
Jan 27, 2012 at 22:24 Thursday
Jan262012
27 January 2012
Jan 26, 2012 at 21:12 
One of the many uses for a squat rack!
Pre-WOD
30 Pistols (15 each leg)
WOD
High bar back squat 5-5-5-5-5
Post-WOD
50 Wall ball shots, 20/14, 10' target
Post time to comments &/or BeyondtheWhiteboard.com
Wednesday
Jan252012
26 January 2012
Jan 25, 2012 at 21:51 
My Top 10 Anti-Inflammatory Foods~Mark's Daily Apple
Pre-WOD
3x6 Ring row (with false grip)
3x6 Jumping dip (rings)
WOD
RX'D
5 rounds for time of:
6 Bar muscle ups
10 Burpees
SCALED
5 rounds for time of:
10 Ring rows to jumping ring dips or 10 pull ups & 10 dips (bar or ring)
10 Burpees
You may also sub ring muscle ups or band assisted muscle ups for bar muscle ups.
Post-WOD
50 Weighted sit ups, 10-45#
Tuesday
Jan242012
25 January 2011
Jan 24, 2012 at 16:33 
The Mic'd Instructor: Double unders
Homemade Berry Balsamic Salad Dressing
How to Think About CrossFit
Pre-WOD
Handstand hold...
advanced, 3 minutes (accumulative)
intermediate, 2 minutes (accumulative)
beginner, 1 minute (accumulative)
If you are still working on getting into a handstand hold, work on that!...or hold your best & most inverted pike using a box for 1-2 minutes (accumulative)
WOD
Complete as many rounds possible in 12 minutes of:
5 Kettlebell snatch (right)
1 Kettlebell overhead squat (right)
5 Kettlebell snatch (left)
1 Kettlebell overhead squat (left)
Run 200 meters
Rx'd 53/35
Post-WOD
Complete as many reps possible in 5 minutes of:
Turkish Get ups*
*Choose a manageable weight that you can keep good form. Alternate sides each rep.
Monday
Jan232012
24 January 2012
Jan 23, 2012 at 21:38 
Pre-WOD
25 "Active" Squats against the wall...."Squat Therapy"! (ASK your trainer!)
WOD
4 rounds for time of:
50 Air squats
Run 400 meters
Post-WOD
Plank holds...left, right, center...1 min 15 sec. each