tagged 
death, erika, jelly leg, leg burner, lunge, running, the freaks
death, erika, jelly leg, leg burner, lunge, running, the freaks Entries in lunge (143)
Workout of the Day - Tuesday, April 7
Warmup
1-2 rounds
Squat
Hollow rock
Kettlebell swing
Pull-up
Ring dip
Running jump rope
WOD
4 rounds for time of:
Run 350 meters
50 meter walking lunge
Post time/thoughts to comments.
Erika freaking Banet. Pulling through with the best time of the day - guy or girl - at the 7 pm session. Watch out for this young one. She's getting back in CrossFit shape.
Workout of the Day - Sunday, January 25
Warmup
3 rounds of
Handstand hold
Hollow rock
Squat
Push-up
Double under
Skin the cat and back lever progressions
Partner WOD
5 minutes of each exercise, with a 2 minute rest after each:
Sit-ups
Alternating lunge steps
Burpee box jumps
**One partner completes as many reps as possible of the exercise while the other partner performs 30 hang power cleans with a medicine ball. Partners switch and repeat.
Post total reps to comments.
Maria getting upside down with spotters at her side.
tagged burpee box jump, lunge, med ball clean, partner, sit-up
burpee box jump, lunge, med ball clean, partner, sit-up Workout of the Day - Monday, January 19
Warmup
3 rounds
Hollow rock
Handstand
Pull-up
Dip
Squat
WOD
3 rounds for time of:
50 alternating lunges
100 ft. overhead walk w/ dumbbells or kettlebells
75 double unders
Post time/thoughts to comments .
Mrs. Carey trying to keep her elbows straight at the 3:15 session.
tagged alternating, double under, jump rope, lunge, mrs. carey, overhead walk
alternating, double under, jump rope, lunge, mrs. carey, overhead walk Workout of the Day - Thursday, December 18
Warmup
2 rounds
Handstand
Squat
Hollow rock
Ring dip
Double under
Pull-up
WOD
3 rounds for time of:
25 sumo deadlift high pulls
75 double-unders
50 alternating lunges
Post time/thoughts to comments.
James Rogers working on his kipping ring dips, allowing the rings to come out too much. In an act of random kindness, James bought a new vacuum for the gym.
tagged double under, james, lunge, sumo, sumo deadlift high pull
double under, james, lunge, sumo, sumo deadlift high pull Workout of the Day - Tuesday, November 18
Warmup
3 rounds
Hollow rock
Pull-up
Squat
Double under
Kettlebell swing
Push-up
WOD
4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
20-inch box jumps, 30 reps
20 strict ring rows
Post time/thoughts to comments.
Packed house at 6 pm.
tagged box jump, lunge, packed house, ring row, row, walking lunge, weighted lunge
box jump, lunge, packed house, ring row, row, walking lunge, weighted lunge Workout of the Day - Tuesday, October 21
Warmup
3 rounds
Hollow rock
Squat
Ring hold/dip
Triple Under
Pull-up
WOD
Complete as many rounds as possible in 10 minutes of:
10 Double unders
15 Kettlebell swings
20 Alternating lunges
Post rounds completed to comments
JZ working overhead on his kettlebell swings, as everyone was encouraged today.
tagged amrap, double under, jz, kettlebell swing, lunge
amrap, double under, jz, kettlebell swing, lunge Workout of the Day - Monday, August 11
Warmup
2-3 rounds of
Pistol/Lunges
Pull-ups
Dips
Double Unders
Hollow Rocks
Muscle up skill work
WOD
As many rounds as possible in 15 minutes of
12 walking lunge steps
15 GHD situps (or med-ball abmat situps)
15 GHD back extensions
5 muscle-ups (or 3 rope climbs)
Post rounds completed/thoughts to comments
Former classmates Jennifer Banet and Erin Whitman going head to head at the session formerly known at the 10 am session.
tagged GHD situps, amrap, back extension, erin whitman, jennifer, lunge, muscle up, muscle-up, rope climb
GHD situps, amrap, back extension, erin whitman, jennifer, lunge, muscle up, muscle-up, rope climb 