3:00 rest….

Box Jumps On The Minute!

Complete 20 x Box Jumps (24″/20″ land and stand) each minute on the minute…. the goal is to reach 8 sets!

WOD:  ”WE LOVE TABATA”

Tabata Push-ups

Tabata Pull-ups

Tabata Sit-ups

Tabata Squats

total reps for each exercise, then total those numbers for a grand total.

“Tabata” training involves selecting an exercise(s) and performing 8 sets of as many reps as possible in :20, with a :10 rest between each set.  TOUGH STUFF!

TABATA SIT-UPS... GET SOME!

CrossFit FTP - Wont Back Down from dan staton on Vimeo.

“Won’t Back Down” - Eminem
Captured with Canon T2i

1200 meter Row, followed immediately by

30 x “DB Burpees” (35#/20#)

A “DB Burpee involves performing a burpee with one DB in each hand, and cleaning and pressing the DB rather than the traditional “jump and clap” overhead.

take a 3:00 rest….

WOD #2:

4 x 4 Front Squats (fins 4RM for front squat over 4 sets)

This coming Saturday on the St. Joe River…  We need a head count on who’s coming…

If you didn’t get the flyer, have questions, or just want to RSVP then holler at Coach Montana

Alicia@FastTracPerformance.com

WOD #1:  for time

22-16-10

STRICT Pull-ups

STRICT DB shoulder Press (35#/20#)

WOD #2:  TEAM WORKOUT!

10:00 AMRAP including

200 meter Run

Row for calories

Box Jumps

Wall balls (bigger classes)

While the runner sprints 200 meters, the other team members complete as many reps as they can at their respective station.  once the runner gets back, everyone rotates stations.  Team with the highest total rep count (box jumps + row for calories + wall balls) wins!  FUN STUFF!

"Rookie" rows her guts out at NW Regionals

http://media.crossfit.com/cf-video/Promo_WhatIsCF_Heber.mov

Oh how the shoulders BURN!  Fun stuff with a med ball.  If you suffered through today’s little jog… GREAT JOB!  FTP action as follows:

SKILL:  choice of 100 x Walking Lunges for time OR

100 x Push-ups for time.

WOD:  5 Rounds, for time:

6 x Deadlift (255#/165#)

300 meter Run with Medicine Ball held overhead (men 20# ball, ladies 14# ball)

The ball MUST be held overhead while running; bring it down and you have to STOP moving! 

Med Ball Pros - our faithful 6am crew

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (35#)

Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

5 x Squat-Clean Thrusters (95#/65#)

10 x Burpee-Box Jumps

Run 200 meters

following this AMRAP (with a running clock) you have 4:00 to complete a 1RM shoulder to overhead. 

Record rounds plus weight lifted.

2010 Crossfit Games Women’s Champion Kristan Clever (right) and Runner-up Annie Thorisdottir (left) during their final WOD.  These are the two fittest women on earth!

SKILL:  100 x unanchored Sit-ups for time (feet must remain on the floor)

WOD:  Choose any WOD from the Brag Board and CRUSH IT!

2010 Crossft Games Champion and World’s Fittest Man - Graham Holmberg