Saturday, March 10, 2012

A. Locomotion

2 lizard walks

2 crab walks

2 sideways walks with turn

2 handstand to pike

rest 3 min

3 sets

B. AMRAP in 15 minutes

2 rotations into low bridge (2 each direction) beginners on the wall x 4 reps per side.

5 wall walks

10 pistols

Friday, March 9, 2012

A. Every 4 minutes do: 2 TGU per arm

Rest 30 sec.

Immediately follow the TGU with 45 sec of kipping pull-ups/chin-ups

5 Rounds

B. 15 OHS 65/95 lbs

500 Meter Row

4 Rounds

For Time

Clean out your Cubbies!

Today is the day we're cleaning out the cubbies and moving them to the new space. Please come by and pick up your stuff and take it all with you! You and your shelf partners can lay claims to the shelves in the new space starting on Sunday! Thanks!

Thursday, March 8, 2012

Take at least 25 min to warm up. Work on bridges, handstands (handbalancing), double unders, kipping in your warm-up.

CrossFit Open Wod #3.

AMRAP in 18 minutes:

15 Box Jumps 24/20"

12 Push Press 115/75 lbs

9 Toes to Bar

http://games.crossfit.com/article/open-workout-123-announced

Wednesday, March 7, 2012

A1. AMRAP Back Squats in 30 sec 115/165 lbs

rest 20 sec.

A2. AMRAP Ring Dips in 30 Sec.

rest 20 sec

A3. AMRAP Toes to Bar in 30 Sec.

rest 120 sec.

3 sets

B. AMRAP in 90 sec:

7 box jumps

4-7 ring push-ups

Rest 90 sec.

3 rounds.

Tuesday, March 6, 2012

A1. HSPU x 5 reps

Rest 30 sec.

A2. Strict and as wide as possible Pull-Ups x 3-5 reps

Rest 60 sec.

4 Sets

B. AMRAP in 5 Minutes:

5 Power Cleans 65/95 lbs

5 burpees

Rest 5 Min.

C. AMRAP in 5 Minutes:

7 Push press 65/95 lbs

20 Double Unders

Monday, March 5, 2012

Do 3 Rounds of the Following:

A1. Rotation into Low Bridge - 2 reps each direction

Beginners: 4 reps each direction on the wall

Rest 60 sec

A2. 30 sec AMRAP Barbell Jumping Squats 55/75 lbs

Beginners: either air squats or barbell squats (same weight - no jump).

Rest 120 sec.

A3. 30 sec of shoulder taps

Beginners: 30 sec chest to wall handstand

Rest 90 sec.

B. Rowing Sprints 200 Meters AFAP

Rest 3 min.

5 sets

Fluxers Hard at Work.

Trudi and Joan push pressing. Wendy's deep squat. Charity with the babies! Ashley deadliftin' and Sherry with a solid, perfect bodyline push-up.

Saturday, March 3, 2012

A. Back Squats @ 22x2 5, 5, 5; rest 2 min. If you squatted yesterday, do TGU @ 3, 3, 3, 3 or work on handbalancing; rest 2 min.

B1. Pull-ups AMRAP Kipping Unbroken

rest 60 sec.

B2. KB Swings AMRAP in 30 sec @ 50/70 lbs

Rest 60 sec.

B3. Box Jumps 20/24" AMRAP in 30 sec

rest 3 min.

Volunteers Welcome - Painting Party on Sunday at our new Space!

Hey Flux Athletes ... here's the scoop. We will be cleaning and painting our new space this Sunday and we're going to take you all up on your volunteering to help! We will begin at 10am.

Save your cheat for that day because afterwards we will be taking all of our helpers out for food and drinks to celebrate and say thanks!