Archives For Dip

tuesday

hanley —  December 31, 2013 — Leave a comment

Reminder! 4:30, 5:30, 6:30 PM CLASSES CANCELLED!

Workout of the Day
Fitness Strength:
7 min to practice DU
Pull-up/Dip Complex

Fitness WOD:
Tabata :20/:10- 8 sets, 1 min rest in between
Squats
Push-ups
Split Squats
Assisted Pull-ups/Ring Rows
Kb Russian Twists

OR

Performance Strength:
5 min to practice DU
Gymnastics Work

Performance WOD:
Tabata :20/:10- 8 sets, 1 min rest in between rounds
Squats
Push Press 65/45
Split Squats
Pull-ups
OHS 65/45

Post your scores to the Whiteboard.

wednesday

hanley —  December 4, 2013 — Leave a comment

crossfit lululemon

Workout of the Day
Performance/Fitness Strength:
Pull-up/Dip Complex
then
Fitness WOD:
Row 1,000 m THEN
50-40-30-20-10 of:
Sit-ups
Single Unders
Box Jumps
or
Performance WOD:
Row 1,000 m THEN
3 rounds of:
12 Power Cleans 95/65
12 OHS 95/65
then
Extra Credit:
3×3 Turkish Get-ups