Open Gym tomorrow Dec 31, at 8:00a with Coach Kelli
Open gym Jan 2, from 5:00-7:00p with Coach Kelli
Archive for December, 2011
Kick start the New Year at CFW
Friday, December 30th, 2011Get a head start on your New Year’s Resolution!
Open Gym December 31st 8-9am at Crossfit Waukee-WOD TBD…
Following the workout will be a brief Advocare 24 Day Challenge info meeting that all are welcome to stay for.
CF members and friends are welcome!
Please bring anyone who may be interested in CrossFit Waukee or anyone who would like to make a change in their diet this new year.
24 Day Challenge:
Jump start your New Year’s resolution with the 24 Day Challenge! The Challenge is perfect for anyone looking for weight loss, gaining an edge at the gym, and wanting more energy. Average weight loss is 10lb in 24 Days. Sample product, hear from other Challengers and get motivated!
12-30-11
Friday, December 30th, 2011Strength/Skill
Pistol Squat
8-6-4-2
*work on range of motion with minimal assistance. If proficient at Pistol Squats try holding household object above head
WOD
“Super Annie”
50-40-30-20-10
Double under or Jump tucks (no single jumps)
Sit-Up
Mountain Climber (knee to elbow/ Left-Right counts as 1)
Post time to “comments”
12-29-11
Thursday, December 29th, 2011Rest Day/Make-Up
Or
5k Run
12-28-11
Wednesday, December 28th, 2011WOD
“GRAVY BURNER”
5 Rounds
25 Jump lunge (each leg)
25 Hand Release Push-Up
25 Squats
25 Sit-ups (weighted; any household object)
Post time to “Comments”
12-27-11
Tuesday, December 27th, 2011Strength/Skill:
Handstand Holds/Negatives
5 sets of each (30sec hold then 3 negatives)
30sec Handstand Hold (may use wall for support)
3 Negatives (as slow as possible lower from full extension to head on ground)
WOD
AMRAP 20 minutes
10 Mountain Climber
(foot to hand/ 5 each leg)
10 Plyo Push up
(use phone book or other household object. Perform by setting one hand on elevated object; do push up; switch hands/ 5 each side)
10 Jump Squats
(start in full depth squat; jump as high as possible; repeat)
Post rounds to “comments”
