CF Kids
Sessions
September 11, 2012 | Posted by Ben Davis | Comments Off
Try Us Out
at No Cost
April 18, 2012 | Posted by Ben Davis | Comments Off
Try Us Out
at No Cost
April 3, 2012 | Posted by Ben Davis | Comments Off
Friday, March 30, 2012
March 29, 2012 | Posted by Ben Davis | Comments Off3 rounds for time of:
10 Deadlifts 275/185# (http://www NULL.youtube NULL.com/watch?v=Syt7A23YnpA ) -
50 Double-Unders (http://www NULL.youtube NULL.com/watch?v=h7XjUbUpeHE)
Click on Links above to view Demo Videos.
(http://photobucket NULL.com)
RunFit – March 29, 2012
March 28, 2012 | Posted by lkoller | Comments OffXWOD: Max Speed
Tabata Sprints
2 sets of 8 rounds of 20 sec sprint, 10 sec rest
RSS:
Tabatas!
SL Squat Thrusts
Donkey Kicks
SL Hops for Distance
Moving Plank
Location:Town Center Park
Tuesday, March 27, 2012.
March 26, 2012 | Posted by Ben Davis | Comments Off4 Rounds for Time:
200m Pinch Grip Plate Carry 25# (each hand)
15 Pullups
20 Pushups (hand release)
30 AbMat Situps
The Berkhans! The newest family at No Excuses Crossfit. We are so happy to have you guys!
From left to right: Bella (daughter), Eden (daughter), Felina (momma), Roman (son).
RunFit – March 27, 2012
March 26, 2012 | Posted by lkoller | Comments OffXWOD: Metabolic Circuit
20 minute AMRAP:
400m run
5 Burpees
10 Roll Back Sit up to Stand
15 Air Squats
Location:Town Center Park
Monday, March 26, 2012.
March 25, 2012 | Posted by Ben Davis | Comments Off15 Min to Practice or Establish a 3RM Tall Snatch
Tall Snatch Demo (http://www NULL.youtube NULL.com/watch?v=-XxMGUY4M0s&feature=related)
- then -
Part 1) 8 minute AMRAP of:
8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg or 55#/35#
Note: For Push Jerks use 50% of your 1 RM or lower. Do not go over 50% of 1 RM. KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
Part 2)
Start immediately after Part 1:
Buy out: 2 minute AMRAP of Double Unders
Notes: For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Tony Palazzo showing how you can practice a movement with consistency and become efficient at the movement. He used to be able to only get 2 double unders in a row. He can get around 100 now! Good job Tony!
RunFit – March 22, 2012
March 21, 2012 | Posted by lkoller | Comments OffXWOD: Hill Power
12x 30 second Hill Repeats
2 minute walk down recoveries
RSS:
6 rounds – 6 reps each:
Jump Switch Lunges
Single Leg Dips
High Step ups
SL Triceps Push ups
Location:Suwanee Main Street, by the Caboose.
RunFit – March 20, 2012
March 19, 2012 | Posted by lkoller | Comments OffXWOD: Stamina Challenge
4x 5 minute intervals
2 minute recoveries
RSS:
4 rounds – 45 second intervals
SL Front Plank R/L
SL Bridge R/L
Side Plank R/L
Location:Main Street by the Caboose
Saturday, March 17, 2012
March 16, 2012 | Posted by lkoller | Comments OffHappy St. Patrick’s Day
CROSSFIT GAMES OPEN WORKOUT 12 . 4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Equipment
To complete this workout you will need:
A medicine ball of the appropriate weight for your division
A wall of target set at the specified height
A jump rope
A set of gymnastic rings hung so that you can successfully perform a muscle-up
Friday, March 16, 2012
March 15, 2012 | Posted by lkoller | Comments Off5 Rounds for time of:
7 T2B
11 Pushups
16 Box Squats (12″ w/ 45# bar)
RunFit – March 15, 2012
March 14, 2012 | Posted by lkoller | Comments OffXWOD: Push Intervals
10x 200m sprints
2 minute recoveries between efforts
RSS:
10,8,6,4,2 reps for time:
Donkey Kicks R/L
Pistol Squats R/L
Butt Ups R/L
Single Leg Hops R/L
Location:No Excuses Gym
Thursday, March 15, 2012
March 14, 2012 | Posted by lkoller | Comments OffFor time:
Run 200m
100 Box Jumps (CF Open Standards)
Run 400
75 Ball slams
Run 600m
50 KB swings
Run 800m
25 chest to bar pull ups
(do your best to get all reps unbroken)…
Enlarge image (http://www NULL.crossfit NULL.com/mt-archive2/assets_c/2012/03/AnnieThorisdottir12-3-9899 NULL.html)
“Perfecting the Box Jump (http://journal NULL.crossfit NULL.com/2012/03/kstarrcarlbox NULL.tpl)” with Kelly Starrett (http://www NULL.sanfranciscocrossfit NULL.com/) and Carl Paoli (http://www NULL.sanfranciscocrossfit NULL.com/), free CrossFit Journal (http://journal NULL.crossfit NULL.com/) video – preview [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_KstarrCarlBoxMobility_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_KstarrCarlBoxMobility_PRE NULL.mov)]
“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_BoxJumps NULL.wmv)] [mov (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_BoxJumps_SD NULL.mov)] [HD mov (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_BoxJumps_HD NULL.mov)]
