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Presidents Day WOD

WOD For: Tuesday, February 22, 2011

Posted in: WOD

Warm-Up Track Drills Stations 2 Rounds of 1 Minute on 15 Sec. Off Heavy Good Mornings Band Right Arm Band Left Arm Deadhang Chin-Ups Band Right Hamstring Band Left Hamstring Mountain Climbers w/Rotation Hollow Rocks Strength Deadlift 1×20 Met-Con Row 500M 3X..Rest as needed

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Don’t put it down!

WOD For: Saturday, February 19, 2011

Posted in: WOD

Mobility Work Track Stuff w/ Sled WOD For time: 75 Thrusters 95/65 5 Box Jumps every time you put the bar down

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Single Leg Bike Burp Ups : )

WOD For: Friday, February 18, 2011

Posted in: WOD

Strength Single Leg Box Squats Warm-Up 2X10 Bodyweight As Heavy as Possible w/DB's  Each Leg 10, 8, 5 Met-Con 30 Minute AMRAP 1 Mile Bike 10 Burpees 15 Abmat Plate-Ups 45#/25#

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Happy Birthday Tim!

WOD For: Thursday, February 17, 2011

Posted in: WOD

Strength As close to 90% of Max Deadlift 2 Reps on the Minute for 10 Minutes Post Lowest Weight Completed WOD 10 Rounds of: 5 KB Floor to OH L 55#/35# 5 C2B/C2R Pull-Ups 5 KB Floor to OH R 55#/35# 5 TTB/TTR $Cash-Out$ AM Group Weighted Hip Extensions PM Group – Go to Harley's […]

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Bench & 10-20-30 AMRAP

WOD For: Wednesday, February 16, 2011

Posted in: WOD

Strength Bench 5-3-1 20 Min. AMRAP 10 Plate Push ups 45/25 20 KBS 55/35 30 Double Unders Post total rounds Reminder Now offering CrossFit Foundations classes for beginners: Monday, Wednesday & Friday 9:30 – 10:30am

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Happy Valentine’s Day

WOD For: Tuesday, February 15, 2011

Posted in: WOD

Midline Stability Critiquing Skill Work RDL Cleans Jerks Front Squats Rows  

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Rest Day

WOD For: Monday, February 14, 2011

Posted in: WOD

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SLEDS AND STUFF

WOD For: Sunday, February 13, 2011

Posted in: WOD

MOBILITY WORK CHANGE OF DIRECTION DRILLS HIT THE SLEDS: Sprints/Back Pedal/Shuffle/Bear Crawl/Lizard 1 Minute Each Two Rounds Dead Hang Pull-Ups Weighted Abmat Weighted Push-Ups Good Mornings Cash Out GHD Machine All 4 Positions

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Friday Fun w/ Kettlebells

WOD For: Saturday, February 12, 2011

Posted in: WOD

Skill Work Handstand Walks Strength 3RM Shoulder to OH (your choice) WOD Start with 50 Double Unders 10-9-8-7-6-5-4-3-2-1 of: Farmers walk down & back track w/ KB 55#/35# Front Squats w/ KB Finish with 50 Double Unders Reminder We are now offering CrossFit Foundations classes: Monday, Wednesday & Friday 9:30 – 10:30am

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GI Joe + Squat Therapy

WOD For: Friday, February 11, 2011

Posted in: WOD

Warm-Up 2 Rounds of Stations – 35 On 25 Off: Hollow Rock Ickey Heidens in Ladder Med Ball Hip Touches Up Back Dot Drill GHD Back Extensions Cone Drill-?? WOD GI JOE 50 Burpee Pull-Ups Skill Box Squats It's going to be frustrating… Speaking of GI Joe…am I (Robyn) the only one who thinks these […]

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A Blast from the Past

Want to take a look for old articles or WODs? Just select the month from the dropdown menu and take a ride on the time machine through the history of Maxability!