WOD at Sliders, on the Beach

All WODs at Sliders Beach tomorrow April 1st.

Warm up:

800m jog

15 Air Squats

10 Push Ups

1 min Invisible Jump Rope

(2 rounds)

Skill:

Pose Running technique(getting ready for the Shrimp Festival Run)

WOD:

100m Run

• Based on time of 1st run (all out - 100% effort)
• All efforts must be timed within 80% of initial effort
• Once you drop below 80% - you are done.
• Keep track of rounds - the more rounds you can do the better
• Bring a towel

Tuesday March 31st

Perfecting the Push Press

7 sets of 5

W = starts at 45#

M = starts at 75#

Warmup 1#:

20 rotating imaginary KB Swing Steps

10 Pushups

30 big arm swings

15 little arm swings

2 rounds

Warmup #2:

8 reps light Push press

W = 15, 25#

M = 35 #

Monday - March 30

It's almost time for another Beach WOD....

are you ready?

Warm Up:

20 Twisting Lunge Steps

10 Pull Ups

10 Back Extensions

15 OHS with PVC

50 High Knee Jump Ropes

(3 Rounds)

Skill:

15 Second L-Hold in Rings - then

5 Bar Dips

WOD:

75 Wall Balls

75 Kettlebell Swings

400m Run

50 Wall Balls

50 Kettlebell Swings

400m

25 Bench Press

• Ball = Men-20lb/Women 14lb
• KB - Men-24k / Women-16k
• Bench - Men - 135lb / Women-85lb

Saturday

Do you know the 10 CrossFit Components of "Fitness"?

Warm Up:

200 Jump Rope

40 Ab Mat

15 Jumping Jacks

(4 Rounds)

Skill:

10 Second Ring Hold

WOD:

100 Low Bar Back Squats (Bar)

15 Back Extensions

75 Shoulder Press (Bar)

15 Back Extensions

50 Push Ups

15 Back Extentions

Fri - 3/26/09

Durand...staying proud and true.

Warm Up:

5 Dips - 3 rounds with a minute rest between sets. During rest - get limber, do some jogging, and get loose for your run. Get enough blood running through your shoulders...so that you will not hurt yourself during dip attempts.

Skill:

How many dips can you do?

WOD:

5k Run

-BLOG time and bodyweight...if you dare!

Thursday, March 26

How do you really feel about leg raises KCJ?

Warm Up:

10 Good Mornings - PVC
10 Mountain climbers
10 Bar Only Push Presses
10 Front Squats - bar only
(3 Rounds)


Skill:
Work on the "Negative/Ecentric" portion of the jumping ring dip
2 rounds of 6 reps

WOD:

75 "Wab" Balls

50 Kettlebell Swings (men = 1 pood / women = 1/2 pood)

1200m Run

Wednesday, March 25

Doug and Rae with Chris from CF Ft. Collins, CO

(yes..we worked out while on vacation!!!!)

Warm Up:

4 Rounds Tabata Jump Rope

5 Push Ups

10 Back Extensions

30 sec Hand Stand

(2 rounds)

Skill:

Post WOD - Jumping Ring Dips - 2 rounds x 10 reps

WOD:

CrossFit Jax, CrossFit Daytona, Hypoxia, and CF East will all be doing this WOD on Thursday...so we thought we would get a head-start on them. WOD curtousy of Mike Solis (formerly CF Jax) now Special Agent - FBI.

500m Row

21 Hang Cleans

21 Pull Ups

750m Row

15 Hang Cleans

15 Pull Ups

1000m Row

9 Hang Cleans

9 Pull Ups

• Come to class early to secure your ROWER!!! :-)
• Men = L1 = 135, L2 = 95, L3 = 75
• Women = L1 = 85, L2= 65, L3=45