Get your ROLL on! Today we will be concentrating on vaults, rolls and parkour balance drills. Warmup will include basic tumbling, and press handstand work. DO IT!!!!
Skill: handstand push up
WOD: 15-12-9 of toes to bar, box drills, handstand pushups, lunge jumps
If we have time, we will add front/back tuck work
April 20, 2012
Today’s WOD:
- 5×3 Back Squat
21-15-9
- Deadlift (225/155)
- Push-ups
Good Times!
April 19, 2012
Warm Up: 10 Mins of:
3 Burpees, 5 Push Ups, 7 Squats, 5 Broad Jumps
WOD: Heavy Pet Rocks
2 Rounds:
1 minute each element, 1 minute holding your pet
Lunges
Situps
Push Ups
Squats
Box Jumps
Mountain Climbers
Burpees
Finisher: 400 meter run
April 19, 2012
Today’s WOD:
Skill: Pistols
5 Rounds for Time
- 5 Push Press (115/75)
- 7 Burpees
Rest 5 Minutes
Five 90 Second Rounds
- 20 Box Jumps
- AMRAP Kettle Bell Swings for the remainder of the time
Rest 1 minute between rounds
Good Times!
April 18, 2012
Today’s WOD:
- 5×3 Press
For Time
- 400M Run
- 15 Dips
- 10 Toes to Bar
- 10 Dips
- 10 Toes to Bar
- 5 Dips
- 10 Toes to Bar
- 400M Run
Tabata Wall Balls
Good Times!
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
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NSCF is an Official New Balance Training Center
Shop New Balance at citysports.com
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The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
April 20, 2012
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