Monthly Archives: March 2012
Saturday 3-31-12
9:00am WOD followed
by our FREE Nutrition Seminar Detailing our 28 CHALLENGE!
Come One – Come ALL!!!
Friday 3-30-12
FRIDAY 3-30-12
DAILY WOD
- Box Jump (24/20)
- Sumo Deadlift High Pull (1.5 pood/ 1 pood)
- Wall Ball (20/14)
- Push Up
- KettleBell Swing (1.5 pood/ 1pood
Each exercise is performed for max reps for 1 MINUTE while using great technique.
After each one has been performed we’ll rest for 1 MINUTE then repeat for 2 more rounds for a total of 3 rounds
Thursday 3-29-12
Thursday 3-29-12
DAILY WOD
Strict Military Press: 5-3-3-1-1
then
10 Minutes of Cindy (add weight)
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
Wednesday 3-28-12
WEDNESDAY 3-28-12
DAILY WOD
- **Front Squat (50% BW)
- 400m SPRINT w/Med Ball (14/20)
- 15 strict pull ups
AMRAP 20 MINUTES
**ascending reps by 2 I.E.
1 Front Squat, 400m sprint, 15 pull ups
3 Front Squats, 400m sprint, 15 pull ups
5 Front Squats, 400m sprint, 15 pull ups, ETC, ETC
Tuesday 3-27-12
TUESDAY 3-27-12
Daily WOD
-
200m sprint
-
box jumps x 10 ( 26″/20″)
**Complete 5 Rounds For Time
Monday 3-26-12
Monday 3-26-12
Deadlift
5-3-3-1-1
Gary Hyde putting his 400lb deadlift to work!!
Sunday 3-25-12
Sunday 3-25-12
ACTIVE REST DAY
OFF
Saturday 3-24-12
Saturday 3-24-12
COME OUT TO CROSSFIT NEWNAN FOR YOUR FREE SATURDAY WORKOUT
AND
SEE WHY YOU’RE “NOT”GETTING
RESULTS AT YOUR GYM!!!
DAILY WOD
- Lunges 100′ (guys add chains)
- Push Press @ 50% BW x 15
- Toes to Bar x 9
AMRAP 20 min
Post Up your total rounds and Comments!
Friday 3-23-12
Friday 3-23-12
Ladies…..reading this?
DAILY WOD
- Bench Press @ 70% BW x 8
- Sprint 500 meters
Complete 5 Rounds For Time
Post up your time and comments
COME OUT TO CROSSFIT NEWNAN FOR YOUR FREE 9AM SATURDAY WORKOUT
AND
SEE WHY YOU’RE “NOT”GETTING
RESULTS AT YOUR GYM!!!
Thursday 3-22-12
Thursday 3-22-12
Dynamic Warm Up
1) Hip & Shoulder Mobility
-spend time addressing flexibility and trigger point issues
2) SMR (Self Myofacial Release)
-total body
DAILY WOD-SKILLZ DAY!!
Can’t be WOD KILLAZ without some mad SKILLZ. Today Work something you suck at or hate and get good at it……….Jump Rope “OR” Double Under Practice (see video with chris spealler below)
COME OUT TO CROSSFIT NEWNAN FOR YOUR FREE 9AM SATURDAY WORKOUT
AND
SEE WHY YOU’RE “NOT”GETTING
RESULTS AT YOUR GYM!!!
