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We teamed up with @abc_hopes to give you a functional Christmas gift. Everyone that comes to the Christmas party will get one of these so you don’t have to walk out of the grocery store with all your healthy foods falling out of your hands. #DoTheHardThings #ItsAMovement #abchopes #christmas
We’ve all heard of the butt wink or tail tuck or any number of other names associated with the hips rolling under the body while performing the squat. It’s something that we always try to avoid, but inevitably it ends up plaguing us all at some point. So what is the “butt wink”? Essentially the butt wink is a flaw in one or several areas in your squat technique that when the individual squatting approaches the bottom of their squat the pelvis has a posterior rotation (hips roll back) and the neutral spine position has been lost and you go into mechanically disadvantaged position with the lumbar spine being overloaded. Still with me? http://ow.ly/sJeP304bCxE
Hand care is almost as important as putting on deodarant before the WOD… It ensures you don’t get those nasty rips (even though we call them trophies) mid-WOD. Here are a couple of tips for keeping your hands smooth. http://ow.ly/zlDg304bCx8
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Today: Invisible Fran”21-15-9 of squats and push ups for time Run 1 mile for time http://crossfitwoodbridge.com/2016/12/09/sat-dec-10th/
Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00 5min AMRAP Row for calories http://crossfitwoodbridge.com/2016/12/09/saturday-dec-10th/
Bring-A-Friend Day WOD for Sunday 12/11!! Group Classes 9,10am Strength Training/Open Gym 11am Yoga 12:15pm “Turtle Power” Partner WOD: Teams of 2 5 Minute AMRAP 20-15-10-5 Cal Row Power Slams (20/15) Pullups** Rest 2 minutes and repeat for 4 Rounds. **Scale Pullups to Kipping Single Pullups 2:1 (20-15-10-5 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1. 1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes. Score total rounds and reps. Ex: 3+110 Rx This will be an all-levels beginner friendly partner WOD! CFM Members email us to reserve a spot in a class with friends, co-workers, or family (include their full name and email address). Cowabunga!!
Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener - Coach's Choice Dynamic warm-up - Coach's Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace
Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/
Christmas came early at LPC as we acquired a Bulldog Floor Scrubber which means that it is now easier than ever for us to maintain healthy, sanitary mats for our members to workout on, with eco-friendly cleaning solutions. Thanks Santa! #layneperformance #hardertokill #crossfitintense #bulldogscrubber #fairmontwv
Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/
CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/
Friday, December 9, 2016 Clean & Jerk 65% x 2+1 70% x 2+1 75% x 2+1 80% x 2 85% x1x3 CROSSFIT OPEN 16.4 RX'ed 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball, 10ft target F 155 lb. / 14-lb. ball, 9ft target Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/
Love the tanks for this years @girlsgonerx! Deadline to get this awesome tank for FREE with registration is 12/21! Get registered! http://girlsgonerx.com/events-list/chesapeake2017 #girlsgonerx #workoutforacause #competeforacure #crossfit #crossfitcommunity #crossfitchesapeake #cfc #cfcfamily #wearpink #cancersucks #fitspo #fitness #fitfriends #fitfamily #charlottefoerschlerphotography #bigredexpress #paleotogo #rxproshop #therapyasrx