100216 5 Minute Abs & KB Clean & Jerk

Skill/Strength

3 x 10 Knees to Elbows

3 x 10 Good Mornings(Oly Bar)

3 x 1:00 minute Plank Holds(Use weights for extra work)

W.O.D.

Max Reps in 10 Minutes:

Single Kettlebell Clean & Jerk (53lb/35lb)

*Switch arms as necessary, KB cannot touch the floor.

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100215 Back Squat & Swings/Burpees

Skill/Strength

Back Squat 5, 3, 3, 2, 2, 1, 1, 1= New PR

W.O.D.

10 rounds

Use heaviest KB possible

KB swings 10-9-8-7-6-5-4-3-2-1

Burpees      1-2-3-4-5-6-7-8-9-10

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Great turnout on Saturday for the B-Day Beatdown! Our biggest yet!!!!!

Exile News

* Next Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

 

100214 Happy Valentine's Day

W.O.D.

For time

60x Sit-ups

50x Box jumps (24/18)

40x Deadlifts (185#/115#)

30x Ring dips

20x KB Sumo High Pulls (70#/53#)

10x Pistols

5x Handstand push-ups

2x Rope accents-optional

Post time to comments

Exile News

*Next Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

* Next Sunday we will do OPERATION: HELPING HAND at 10:00. (  http://www.brassringfitness.com/2010/01/22/operation-helping-hand/)

100213 Shelly & Justin Birthday Beatdown

W.O.D.

51 Lunges

51 Push-ups

51 Jumping Pull-ups

51 Dumbbell Push-Press (70/50)

51 Sit-ups

51 Double-Unders

51 Kettle-Bell Swings (53/35)

51 Squats

Post time to comments

Exile News

*Next Thursday & Friday we will have one class each day at 6:30pm ran by Mike Jones and Aaron O'Neil. The Saturday class will be at it's regular time at 10:00am.

100212 Clean/Press/Snatch/Get-up

Skill/Strength

Rest as needed between reps

Power Clean 5 x 3 70% of 1RM

Push Press 5 x 3 70% of 1RM

W.O.D.

AMRAP 12 Minutes

1x 1 arm Barbell Power Snatch (65/45)

1 Reverse Turkish Get-up(Start from overhead position)

Post results to comments

"Food Should Make You Healthy: Robb Wolf In Review" (www.whole9life.com)

How to Win Friends and Influence Paleo” (www.whole9life.com)

*We are 30 days into our "Leaning Out" Challenge. How are you doing? Are you on track for success? If not, then let's pick up the pace. You should be passed the cravings and performing better in your workouts. If you are not progressing as you would like then maybe you and I need to get together to discuss your plan. Let me know,I can help!

* We will have a Birthday Beat down for Justin & Shelly this Saturday at the gym. All are welcome!

100211 Back Squats & Sit-up/Box Jumps

SKill/Strength

Back Squat 10 x 2 70% (60 secs rest)

W.O.D.

40 Sit-ups

10 Box Jumps

30 Sit-ups

20 Box Jumps

20 Sit-ups

30 Box Jumps

10 Sit-ups

40 Box Jumps

Post time & load to comments

Exile News

* We will have a Birthday Beat down for Justin & Shelly this Saturday at the gym. All are welcome!

*Shelly is having a birthday dinner at Chili's in Moore today at 6:30, All are welcome.
Then afterwards we can watch Zombieland at her house.Post in todays comments if you can make it!

 

 

 

 

 

Freestanding Handstand from Patrick Cummings on Vimeo.

 

100210 "Pork-Chop Sandwiches"

Skill/Strength

Max L-Sit for time

W.O.D.

For time:
50 Wall ball shots, 20/10
10 L Pull-ups
40 Wall ball shots, 20/10
10 L Pull-ups
30 Wall ball shots, 20/10
10 L Pull-ups
20 Wall ball shots, 20/10
10 L Pull-ups

Post time to comments

*Congratulations to the most recent graduates of the "On-Ramp" program! You could be next!

The Paleolithic Solution – Episode 14

100209 Deadlifts & Burp/Jump

Skill/Strength

Deadlifts 10 x 2 @ 70% (30 seconds rest)

W.O.D.

Complete 5 rounds for time:

15 Burpees
21 Double Unders

Post times to comments

Welcome to CrossFit Exile Tara! We are glad you are here!

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100208 Rack Jerk & Thrusters/Muscle-ups

Skill/Strength

Rack Jerk 80% 5 x 2

Rack Jerks (Eva T.)...[wmv][mov]

W.O.D.

Five rounds for time of:
115 pound Thruster, 5 reps
5 Muscle-ups(Sub=20 Pull-ups & 20 Dips)

Post time & weight to comments

"Fitness as a Full-Time Pursuit" by James Wagner, The Wall Street Journal.

 

"CrossFit and Strongman" with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

100207 50-50 Ladder

W.O.D

50 Sit-ups

40 Double Unders

30 SDHP (75/35)

20 Pull-ups

10 Clapping Push-ups

20 Pull-ups

30 SDHP (75/35)

40 Double Unders

50 Sit-ups

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