A String Quartet...

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.  Use the wall or free-stand.

(Last completed 5/17/10)

WOD:

"One Bar AMRAP"

12 minutes/AMRAP

5 Overhead Squats 95/65lbs

7 Hang Power Cleans 95/65lbs

10 Sumo Deadlift High Pulls 95/65lbs

or

Heavy option:

3 OHS 115/85lbs

5 HPC 115/85lbs

7 SDHP 115/85lbs

(Last completed 2/23/10)

Post rounds and thoughts to comments.

I'm kidding, I'm kidding...

Skill:
10 min
Handstand Push Up Work
Focus: Up the ante!!! ROM on Rings, Parallettes, Plates, etc..

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 5/17/10)

Can you see them...

Our future looks promising!!!

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression, time and thoughts to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 1/15/10)

Come get your YOGA on tomorrow at 9 or 10:30!
This is a Free class!
Come in and check it out!

We will be closed on Friday, May 21st and Saturday, May 22nd

for the CrossFit Regional Qualifiers held in Albany, NY.

ABDC...

Skill:
Handstands
5 min
Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.
(Last completed 1/15/10)


WOD:
"One Bar AMRAP"
12 minutes/AMRAP
5 Overhead Squats 95/65lbs
7 Hang Power Cleans 95/65lbs
10 Sumo Deadlift High Pulls 95/65lbs
or
Heavy option:
3 OHS 115/85lbs
5 HPC 115/85lbs
7 SDHP 115/85lbs
(Last completed 8/31/09)

Post rounds and thoughts to comments.

What if I wanted to break...

Skill:

Handstands

5 min

Work on hollowing out back, and 'looking through' w/ shoulders completely engaged.

WOD:

"Annie"

50-40-30-20-10

Double Unders/Sit Ups

Post progression and time to comments.

Double Unders - rope goes fully around twice per jump (5x for singles)

Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top

(last done on 7/14/09)