WOD for Monday March 1

3 Rounds for Time: 10 Clean and Jerk 135/95 30 abmat sit-ups You may also do single arm dumbbell Clean and Jerk. Don't forget, Wednesday is bring a friend to CrossFit day, Monday, Wednesday and Friday @ 6:00am James is in the house. Look for new people in classes this week as February's second foundations class graduates join regular classes.

Sunday February 28

Rest Day How many rest day do you take? Do you work out on/off,on/off,on/off,off, three on/one off, two on/one off, three on/one off or even five on/two off. All of these work for different people, and it's worth experimenting with what works for you. Rest and recovery being as important as working out if you're giving your all to the WOD when you come in. See you Monday.

Saturday February 27

Free Work out of the Day! Today, Saturday morning at 9:00AM. This Workout is open to the public and all are Welcome. Come and see what TwinFreaks CrossFit is about. Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening Crossfit? Starting Saturday, February 28th, we'll have class at 5:00 PM.

WOD for Friday February 26

Jennifer finishing Linda.

5 Rounds for Max Reps of

2/3 body weight thrusters

pull-ups

"If you can do a few thrusters with this weight, today you should be a Big Dawg. Note, like Lynne this WOD doesn’t set a time limit between rounds. It also doesn't set a time limit between exercises. What it does do is ask for a max. In other words you should only put the bar down when you physically cannot do another rep. You should not put the bar down because you are out of breath, are tired or get bored, but only when it comes crashing down because you have muscular failure. In the same vane you should come falling off the bar on your pull ups, fingers peeling one by one off mid pull." ---Jeff Martin

Announcements!

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

WOD for Thursday February 25

5 Rounds For Time

7 pull-ups

7 thrusters 95/65

7 ring dips

7 burpees

Announcements!

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

WOD for Wednesday February 24

Part 1 Turkish Get ups with Dumbells or kettlebells 3x8 (L/R) rest 90 seconds after each set go up in weight each set Part 2 MetCon 21-18-15-12-9-6-3 Sumo Deadlift High Pull 75/55 push press 75/55

Announcements!

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

WOD for Tueasday February 23

Bill, after 2009 games final, totally pushed it to his limits! Great Work!

Tabata This!

Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

Paleo cookies yet another version

1C almond meal

1C unsweetened coconut

2Tbl cocoa powder

1/2 tsp baking soda

1 egg, beaten

1/4C warm honey

blend dry ingredients together,mix in egg, then honey.

Use rounded 2tsp of dough for each cookie

350degrees for 15 minutes

middle rack of oven

Announcements!

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

WOD for Monday February 22

For time: 155/100 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15/10 Muscle-ups 40 pound dumbbell Push press / push jerk, 30/25 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300’ Walking lunge with 45lb/25lb plate held overhead

Top men’s times from the 2009 CrossFit Games: Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women’s times: Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

WOD for Sunday February 21

Deadlift 2-2-2-2-2-2-2-2 Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

WOD for Friday February 19

Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps Free Work out of the Day! Saturday morning 9:00AM. This Workout is open to the public and all are Welcome. Come and see what TwinFreaks CrossFit is about. Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening Crossfit? Starting Saturday, February 28th, we'll have class at 6:00 PM, talk to James or Margaret if this sounds like the time for you.

WOD for Thursday February 17

The 5:30 class in the midst of the WOD. Yeah Burpees! Five rounds for time of: Run 400meters or Row 500 meters 135 pound Power clean, 12 reps 95 pound Thruster, 15 reps

WOD for Wednesday February 17

From CrossFit Harlem

Black History WOD:

Running From The Klu Klux Klan;

5 Overhead Squats then Burpees until the end of the minute,

5 Power Snatches then Burpees until the end of the minute,

5 Thrusters then burpees until the end of the minute,

back to 5 Overhead Squats and Burpees until you get to 100 Burpees

(65/95)

If 6:00am is your favorite time to workout, get in here at 6:00am Monday, Wednesday and Friday mornings!

WOD for Tuesday February 16

For time: 50 Wall ball shots, 20 pound 25 L Pull-ups 40 Wall ball shots, 20 pound 20 L Pull-ups 30 Wall ball shots, 20 pound 15 L Pull-ups 20 Wall ball shots, 20 pound 10 L Pull-ups

WOD for Monday February 15

21-18-15-12-9-6-3 rep rounds of: 135 pound Sumo deadlift high-pull Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

Shuttle runs and Burpees, Woo Hoo!

WOD for Sunday February 14

Deadlift 5-5-5-5-5-5-5 reps Then go for a nice long walk. Some Saturday fun.

WOD for Saturday February 13

Free boot-camp style workout @ 9:00am, open to the public.

6:00am classes have now started, Monday, Wednesday and Friday mornings.

WOD for Friday February 12

Stephen

30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow 95 pound Stiff legged deadlift

We now have

6:00am classes Monday, Wednesday and Friday!!

New foundations classes starting in March;

Evening: T/Th @ 5:30pm and Sat @ 10:30am for two weeks beginning on March 2nd. and Evening: same times and days starting on March 16th

We now have the ability to auto deduct your monthly payment either through a credit card or debit card. No more trying to remember your check book! Talk to Margaret after class.

WOD for Wednesday February 10

Five rounds for time of: 155 pound Thruster, 5 reps 5 Muscle-ups Run 400m

Wod for Tuesday February 9

20-19- down to 1 Kettlebell swings (heavy)

1-2-3- up to 20 Squats

We now have

6:00am classes Monday, Wednesday and Friday!!

New foundations classes starting in March;

Morning: M/W/F @ 7:00am for two weeks beginning on March 1st.

Evening: T/Th @ 5:30pm and Sat @ 10:30am for two weeks beginning on March 2nd.

We now have the ability to auto deduct your monthly payment either through a credit card or debit card. No more trying to remember your check book! Talk to Margaret after class.

WOD for Monday February 8

Seven rounds for time of: 95 pound Power snatch, 7 reps 95 pound Snatch balance, 7 reps 95 pound Overhead squat, 7 reps

We now have

6:00am classes Monday, Wednesday and Friday!!

New foundations classes starting in March;

Morning: M/W/F @ 7:00am for two weeks beginning on March 1st.

Evening: T/Th @ 5:30pm and Sat @ 10:30am for two weeks beginning on March 2nd.

We now have the ability to auto deduct your monthly payment either through a credit card or debit card. No more trying to remember your check book! Talk to Margaret after class.

WOD for Sunday February 7

Rest Day

We now have

6:00am classes Monday, Wednesday and Friday!!

New foundations series classes starting in March;

Morning: M/W/F @ 7:00am for two weeks beginning on March 1st.

Evening: T/Th @ 5:30pm and Sat @ 10:30am for two weeks beginning on March 2nd.

We now have the ability to auto deduct your monthly payment either through a credit card or debit card. No more trying to remember your check book! Talk to Margaret after class.

WOD for Saturday February 6

Free boot-camp style workout @ 9:00am, open to the public.

6:00am classes have now started, Monday, Wednesday and Friday mornings.

We call this picture the motivator!

WOD for Friday February 5

10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups 6:00am classes have started, Monday, Wednesday and Friday mornings! Tomorrow, Saturday, we have a free Work Out of the Day open to the public at 9:00am.

WOD for Thursday February 4th

Back Squat 1-1-1-1-1-1-1 reps

WOD for Wednesday February 3

Complete 5 rounds:

3 Power Snatches 3 Snatch Pulls 3 Power Snatches

*Do Not Drop The Weight. Do Not Set It Down. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

From CrossFit Football

WOD for Tuesday February 2

WOD AMRAP in 12min: 3 HSPU (head to deck) 5 power cleans from the deck, 135#/95# 7 slam ball, 20#/16# Early morning WODs @ 6:00am, shall we adjust to 6:30am? Let me know.