Get outside and play a sport.
Solicitation: We have a handful of CFOT t-shirts left. See LT Austin, if interested.
Wednesday, October 10, 2012
10-10-2012
Sports Day.
Get outside and play a sport.
Solicitation: We have a handful of CFOT t-shirts left. See LT Austin, if interested.
Get outside and play a sport.
Solicitation: We have a handful of CFOT t-shirts left. See LT Austin, if interested.
Tuesday, October 9, 2012
10-9-2012
Strength/Skill
20 Turkish get-ups each arm (not for time) 35lb/15lb
WOD
5 Rounds:
10 Thrusters 115lb/75lb
25 Double unders (sub: 3 singles = 1 double under)
20 Turkish get-ups each arm (not for time) 35lb/15lb
WOD
5 Rounds:
10 Thrusters 115lb/75lb
25 Double unders (sub: 3 singles = 1 double under)
 |
| Reminder: The first phase of On Ramp intro classes begins today at 0630. See LT Mitchell-Wurster or any of our Level 1 trainers for more info. |
Monday, October 8, 2012
Sunday, October 7, 2012
10-6-2012 & 10-7-2012
Rest day.
A few announcements:
Please keep checking the "EVENTS" tab on the main page for info on these and other local events - and let us know if there are others you want us to get in on.
A few announcements:
October is Breast Cancer Awareness month. In support of efforts to find a cure, CrossFit Hammond will be hosting "Amazing Grace," a fundraising event organized by Barbells for Boobs on October 19th. CrossFit NOLA will be attending along with many other local boxes. Please support the event, or if you can't make it - make a donation to the cause and buy some cool swag here.
Team RWB has put together the worldwide WOD for Warriors, an event to raise funding and support for wounded veterans in the US. CrossFit Overtorque is planning on participating in the event, here or at another local box on November 11th.
Please keep checking the "EVENTS" tab on the main page for info on these and other local events - and let us know if there are others you want us to get in on.
Friday, October 5, 2012
WOD
Five sets of:
Walking Lunges with Dumbells x 20 steps
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Supine Body Weight Row x 8-10 reps
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds
Notes:
Pick a weight for the lunges that makes it a challenge to finish all 20 steps. Add weight to Push-Ups and Rows if the reps are too easy. For the rows you can use a box to elevate you feet while you hang from a racked bar or a set of rings. Double-Unders are when the jump rope passes twice underneath your feet every time you jump. If you cannot due Double-Unders substitute jumping and touching a target 12" above your reach.
Five sets of:
Walking Lunges with Dumbells x 20 steps
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Supine Body Weight Row x 8-10 reps
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds
Notes:
Pick a weight for the lunges that makes it a challenge to finish all 20 steps. Add weight to Push-Ups and Rows if the reps are too easy. For the rows you can use a box to elevate you feet while you hang from a racked bar or a set of rings. Double-Unders are when the jump rope passes twice underneath your feet every time you jump. If you cannot due Double-Unders substitute jumping and touching a target 12" above your reach.
Thursday, October 4, 2012
10-4-2012
Strength:
Take 12-15 mins to build to a heavy Power Clean single.
WOD:
5-4-3-2-1
Trip up and down the new Pull up ladder
Stone lift
Notes:
For the stone lift set the yoke rack up in the grass and adjust the height so that the cross bar is slightly above the belly button. Lifting a stone over the bar and dropping on the other side in the grass counts as one lift. Pick a stone that is a challange.
Take 12-15 mins to build to a heavy Power Clean single.
WOD:
5-4-3-2-1
Trip up and down the new Pull up ladder
Stone lift
Notes:
For the stone lift set the yoke rack up in the grass and adjust the height so that the cross bar is slightly above the belly button. Lifting a stone over the bar and dropping on the other side in the grass counts as one lift. Pick a stone that is a challange.
Wednesday, October 3, 2012
10-3-2012
WOD:
Go play a sport!
Our gym will be closed today so that our new Infinity rack can be installed. This combined with the cooler weather makes today a great opportunity to hone those Ul-Tee skillz.
Go play a sport!
Our gym will be closed today so that our new Infinity rack can be installed. This combined with the cooler weather makes today a great opportunity to hone those Ul-Tee skillz.
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