http://www.crossfitspotsy.com Increasing Human Performance Wed, 08 Feb 2012 06:55:35 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 http://www.crossfitspotsy.com/2012/02/08/back-squat-10/?utm_source=rss&utm_medium=rss&utm_campaign=back-squat-10 http://www.crossfitspotsy.com/2012/02/08/back-squat-10/#comments Wed, 08 Feb 2012 06:55:35 +0000 lisaq http://www.crossfitspotsy.com/?p=7944 more »]]>
GWOD: For QUALITY
3 ROUNDS:
5 Skin the Cats
10 Bridge Ups
15 Dips
Strength: Deadlift (take 90% of 1 RM & use that for % posted)
3 reps at 70%, 80%, 90%
WOD: Back Squat 3-3-3-3-3
Try to hit 1 RM for final 3
Post load to comments
PWOD: AMRepAP in 2 min GHD sit up

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GWOD: FLEXIBILITY:
Test Bridge Up
Work on this MWOD (Overhead Wrist Dysfunction) for 10 minutes

Re-test Bridge Up
Is your Bridge better, same, or worse?
WOD: AMRAP in 20 min of
Row 250 meters
25 Push-ups, hand release
Post rounds to comments
PWOD: stretch, rollers

]]> http://www.crossfitspotsy.com/2012/02/07/amrap-20-min-of-cfhq/feed/ 1 http://www.crossfitspotsy.com/2012/02/06/1rm-clean-jerk/?utm_source=rss&utm_medium=rss&utm_campaign=1rm-clean-jerk http://www.crossfitspotsy.com/2012/02/06/1rm-clean-jerk/#comments Mon, 06 Feb 2012 06:46:35 +0000 lisaq http://www.crossfitspotsy.com/?p=7936
GWOD: PRACTICE 5 minutes:
Any Roll movement from the GWOD Library

Strength: Front Squat (take 90% or 1 RM, use that 3 for % posted)
5 reps at 65%, 75%, 85% :60~:90 rest
WOD: Clean and Jerk 1-1-1-1-1-1-1
2 min rest
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PWOD: Tabata box jumps

]]> http://www.crossfitspotsy.com/2012/02/06/1rm-clean-jerk/feed/ 3 http://www.crossfitspotsy.com/2012/02/05/rest-21/?utm_source=rss&utm_medium=rss&utm_campaign=rest-21 http://www.crossfitspotsy.com/2012/02/05/rest-21/#comments Sun, 05 Feb 2012 06:40:53 +0000 lisaq http://www.crossfitspotsy.com/?p=7932
How do you enjoy the day of rest?

]]> http://www.crossfitspotsy.com/2012/02/05/rest-21/feed/ 0 http://www.crossfitspotsy.com/2012/02/04/team-wod-6/?utm_source=rss&utm_medium=rss&utm_campaign=team-wod-6 http://www.crossfitspotsy.com/2012/02/04/team-wod-6/#comments Sat, 04 Feb 2012 06:33:46 +0000 lisaq http://www.crossfitspotsy.com/?p=7928
Warm up: Coaches choice
WOD: Teams of 3 complete
AMRAP in 15 min
8 Box jumps 30/24″
Sprint 100m
4KBS 2/1.5pd
4 burpee
Sprint 50m
Each team member does all work, 1 person per move at a time, score is combined of all team members completed full rounds
PWOD: coaches choice

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GWOD: PERFORM
Hold and accumulate Handstand Hold Against Wall for 5 minutes
Hold and accumulate L Hang for 5 minutes
Strength: Press (take 90% 0f 1 RM & use that number for % posted)
5 reps at 65%, 75%, 85% :60~:90 rest
WOD: AMRAP 15 min:
Rope climb, 2 ascents
Wall ball 20 reps 20/14#
Run 200 meters
Post rounds to comments
PWOD: Tabata HSPU

]]> http://www.crossfitspotsy.com/2012/02/03/amrap-in-15-min-of/feed/ 2 http://www.crossfitspotsy.com/2012/02/02/open-gym-67/?utm_source=rss&utm_medium=rss&utm_campaign=open-gym-67 http://www.crossfitspotsy.com/2012/02/02/open-gym-67/#comments Thu, 02 Feb 2012 06:24:33 +0000 lisaq http://www.crossfitspotsy.com/?p=7920
Open Gym~ 0700~0900 and 4:30~6:30pm
Come in to make up a wod from earlier in the week or work on a goat~
Did you register to compete in the Reebok CrossFit Games 2012?

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