Sunday Funday!
Sunday, November 20, 2011 Warm-up: “Med Ball Medley” 2 Rounds: 400 meter run with med ball 10 med ball cleans 10 med ball v-twist 10 med ball ab-mat sit-ups Rest
In transition
Saturday, November 19, 2011 DROMShoulder Prep as neededPerform 5 to 10 repetitions of each movement Rest as needed For time: Row 500 meters 20 inch Box jump, 50 reps Push-ups,
Do the Right Thing
Friday, November 18, 2011 “Classic CrossFit Warmup”15 Overhead Squats with Bar15 GHD situps15 Hip Extensions15 Strict Pullups15 Pushups30 Second Sampson Stretch each leg Practice your kipping pullups, loosen any tight
NLI December 10th Event Registration!
Registration for the next NLI event is on Wednesday, November 16th at 7pm! The last event sold out within a half hour, so be ready! The actual event will be
So let it be written
Thursday November 17, 2011 DROM and Shoulder Prep 3 Rounds of 10 Second Ring Support 7 Dumbbell Front Squats 7 Dumbbell Push Press 5 Ring Dips or 3 Muscle up
Commitment!
Wednesday, November 16, 2011 Warm-up: Burgener Warm-up with PVC 15 GHD Situps 15 Hip Extensions Burgener Warm-up with Bar (decide which wod you will perform and use that for the
A first time for everything
Tuesday, November 15, 2011 Warm-up: Skip rope 400 meters 3 Rounds: 10 Walking lunge 10 V-ups 10 Bar taps 10 second flexed arm hang Practice rope climbs, kipping toes to
Gymnastics Moves | V-Ups Technique
Description V-Ups is a gymnastic movement that works helps build a nice tight midline. Start in a lying position with your hands extended overhead then touch your hands to your
Classic Crossfit Moves | Overhead Walking Lunge Technique
Description This is a demonstration on the overhead walking lunge, a variation on the classic walking lunge. As with the classic lunge be sure to step about as wide as
