happy burfday!

June 5, 2013 by crossfitloomis

Wednesday June 5,2013

WOD:

“Mary’s Burfday Party”

4 rounds

34 weighted situps (you choose weight)
6 power clean 135/95
4 thrusters 135/95
19 box jumps 25,20 ( if you want to hold a 45/25 lb plate and do step ups it is an option)
79 mountain climbers (1 knee is 1 rep)

Happy Birthday to Mary Cooper and Lauren Gayaldo. Party on!

shirts and water

June 4, 2013 by crossfitloomis

tuesday june 4,2013

wod:

Front squat 5-5-3-3-3-1-1-1

WOD Demo with Zack Finer - video [wmv] [mov] [HD mov]

then

death by 10 meters

ORDER YOUR SHIRTS! you will regret it if you don’t! oh and drink water.

http://www.leveloneapparel.com/products/cfl

reminders

June 3, 2013 by crossfitloomis

Monday June 3,2013

WOD:

“DT”

5 rounds
12 deadlifts 155/105
9 hangclean
6 push press/jerk

INBOX Challenges: for the next few weeks we will be having inbox challenges. You can compete with your friends. You can compete with yourself. You can set goals.

inbox challenge:
for time: 500 double unders
- must have counter

reminder 1- Get your shirt order in by June 7th!! go to
http://www.leveloneapparel.com/products/cfl

reminder 2- DRINK LOTS OF WATER! It’s going to be HOT this week!!

reminder 3- PLEASE SIGN UP FOR CLASS. If you don’t know how ask me.

reminder 4- CHILDCARE MWF @ 9 am.

May 31, 2013 by crossfitloomis

Friday May 30,2013

WOD:

For time complete 1-8 and then 7-1

1.run 400

2.30 knees to elbow
3.30 box jumps 24/20
4.30 kettlebell swing 53/35
5.30 double unders (3:1 singles)
6.30 4xflutter kix
7.carry 90/50 lbs 200 m
8.30 ground to overhead with 45/25 lb plate

Can I do this at a high intensity? If your answer is NO WAY! then think maybe you should cut the reps down to 20 or 15.. think about how fast you should be doing each station. I’m thinking a 20 minute goal would be very good.

enjoy.