Friday

The weighted muscle up! Adda boy goes to Will for being the one person brave enough to complete the entire hero wod from yesterday, as RX, with external load!

Partner WOD

Each athlete completes 150 wall ball while their partner holds handstand.

Any time your partner drops out of handstand you must rotate.

Each athlete must row 500m. This can be done at any time.

Note about Scheduling

As of tomorrow the schedule for April will be full...look normal...

and have some much needed changes.

I apologize for the delay, but it will be up ASAP.

Thanks for understanding :)

Thursday- Thirsty Thursday

Get your WOD on!!!

WOD

"Luce"

1 mile run

10 MU

100 Squats

x3

This and all WOD's can be scaled. Therefore we'll see you all here tomorrow!

Quench that thirst with Coconut Water:

Have you ever tried Coconut H2O?

Well It's delicious, natural and full of electrolytes to naturally hydrate you.

This is a great product for endurance athletes, yogis, CrossFitters...YOU!

1. It's a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood.

2. It's great for recovery and contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.

3. Coconut H2O has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg!

4.It has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.

5.Coconut water is very high in Chloride at 118mg, compared to sports drinks at about 39mg. Data is based on a 100ml drink.

So after your next WOD, give this a try for rehydrating.

-LG

Wednesday

Team TYE!- Stronger and Faster!!!

WOD

CrossFit Games WOD 2!

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 100lbs) 12 Push-ups 15 Box jumps (24"/20")

CFE SWIM

Cover as much distance as you can in 20 min.

Tuesday

Just a reminder:

The compu-trainer Lab is cancelled for tomorrow at 6am.

Leo will be back tomorrow night.

WOD

Run 1 mile

50 Thrusters

800m Run

25 KBS

Run 400

Monday

Congrats to Coach Leo! 3rd overall in his first race of the season!!!

Just a reminder.

There will be no coach at the swim, please do on your own and post comments to blog.

WOD

Death by Power Cleans

Death by Pull-ups

CFE SWIM

8x 100's

Each 100 increasing speed by 3-5 seconds

Rest 20 seconds between each set.

Saturday

Let the season begin!

Just a reminder:

Please do your Saturday swim workout and post results. No coach.

The compu-trainer rides are cancelled for this weekend. Anyone who wants to go on a group ride can meet here on Saturday at 10 AM. Leaving for ride by 10:15 as a group. No coach.

See you all on Sunday night for a Happy Hips yoga class! 6pm

Good luck to Leo this weekend. Looking for an overall podium!

Intro WOD

"Cindy"

5-10-15

pullups

pushups

squats

CFE SWIM

On your own.

500 m TT

post results to blog :)

Friday

Partner WOD

Athlete 1 While Athlete 2

Rows 500m holds handstand

25 toe to bar dead hang

50 push press farmer carry ( 1/2 Body weight)

75 wall ball Holds boat pose

Thrusday

WOD

1 mile run

50 Burpee pull ups

1 mile run

Buddy Lee Power Jump Double-Under

Practice. Practice. Practice!

Wednesday

The 70's called...and they're missing some PORN STARS!

10 Min AMRAP

30 double unders

15 Power Snatch/Ground to overhead

CFE-Swim

200 @ 85%

1- 50m @ max

100m @ 80 %

2-50's a@ max

100m @ 80%

3-50's @ max

100m @ 80%

4-50's @ max

100m @ 80%

5- 50's @ max

200m @ 80%

Recovery between the 50's is 15 seconds.

Tuesday

WOD

3 Rounds

25 SDLHP

4 110m sprints with a 30 second recovery between each one

Skill: 30 Inverted Burpees :)