« August 2011 | Main | October 2011 »
Congratulations to Todd Grissett on being October Athlete of the Month.
Benchmark Saturday
Angie
100 Pullups
100 pushups
100 situps
100 squats
You must complete all 100 of an exercise before moving to the next one.
Make sure you are touching chest each time and not shorting reps on situps or squats.
Love the Tutu's worn by these Awesome Warriors. Great Job Ladies.
18-15-12-9-6-3
Overhead Squat (115/75)
Box Jumps (24/20)
Ring Dips
9/28/2011
AMRAP in 10 min
5 Deadlifts (315/215)
10 Bar Hops (Over and Back = 1 rep)
Rest 5 minutes
AMRAP in 10 Min
5 Thrusters (135/95)
10 Wallballs (20/14) 10 foot target
Cash Out
3 round
250 m row
25 sit ups
Bench Press 10 X 3 @ 80% of your 1rm
then
20 Minute AMRAP
10 Hang Cleans (95/65)
20 Pushups (Hands Off)
50 M Bear Crawl
50 M Walking Lunge
Congrats to our Warriors
Melissa took 3rd in her age group which had 772 ladies in it. Kelly took 4th in her age group which had 552 ladies in it. Kelly was 6 seconds away from taking home that 3rd place trophy.
Congratulations to everyone from Sky that participated in the warrior dash. Sky had a very good following and showing there. Great job everyone.
Happy Birthday Jenny Park
WOD
For Time:
20 burpees
800 Meter Run
5 Rounds:
12 Chest To Bar Pull Ups
9 Squat Snatches ( 95, 65)
6 Handstand Push Ups
800 Meter Run
20 Burpees
CASH OUT:
3 rounds max Hollow Rocks
The run and burpess bookend the workout. Not performed each round.
9/25/11
Open gym 2-4pm
Happy Birthday Amy Quimby!!!!
This WOD is for the birthday girl:
12 HSPU (With 25lb plates)
2 Deadlifts (315/205)
10 HSPU
4 Deadlifts
8 HSPU
6 Deadlifts
6 HSPU
8 Deadlifts
4 HSPU
10 Deadlifts
2 HSPU
12 Deadlifts
9/24/11
"Eva"
5 Rounds of
800 Meter Run
30 KB Swings (70/55)
30 Pull-Ups
This is a benchmark WOD! Please be on time for class because this is a longer one.
Good luck you Warriors in the Warrior Dash today!
The original Nicole and Eva that two of our benchmarks were named after. Abs of steel!
9/23/11
15-12-9-6-3 reps of:
Power Snatch (115/80)
Bar-Facing Burpees
Rest 3 Minutes then:
10 Minute AMRAP
200 Meter Run
5 Squat Cleans (125/85)
15 Hollow Rocks
25 Double Unders
Good luck to all who are competing in the Warrior Dash this Saturday at turkey mountain. This is a 5K run with 12 crazy obstacles throughout the race. We have several sky crossfitters as well as many personal trainers at sky participating in the run.
