Tues 1 May WOD

3 rounds for reps w/1 min at each exercise
1 min rest between rounds of:

          Burpees
          Squats
          KB swings 53/35lbs
          Wall Ball shots 20/14lbs
          Toes to bar
       
Post total number of reps!

Whole9 Life

The Whole9 Five Movements Series: Part 1

The Whole9 Five Movements Series: Part 2

The Whole9 Five Movements Series: Part 3

Congratulations to 2LT Ho on his Ranger school graduation.
CL 12-05
RLTW!!

WOD

1 mile warm up run

500m row
25 Thrusters @95lbs (M)/65lbs (F)
400m row
Walking lunge overhead plate carry @35lbs 50m down and 50m back (M)
300m row
25 KB swings 2pood (53lbs) (M)/1pood (35lbs) (F)
200m row
25 Deadlifts @body weight
100m row
25 heel hooks

How To Perform a Proper DeadLift

WOD

10K Run for time
Death by burpee pull up for 15mins
1 burpee pull up, then rest remainder of min and restart at top of each min. 2 burpee pull ups 2nd min and so on for 15mins. You have the entire min to complete your reps and if you cannot complete your reps you restart at 1 and work your way back up :)

Hump day WOD

1K Row Warm-up

x8 Rds AFAP (As fast as possible)

x5 Plyo push-ups
sprint 20yds
x10 Box jumps@ 24in
sprint 20yds
x10 Wall ball shots@ 20lbs(M)/14lbs(F)

WOD 5K

5K run followed by
Death by burpee pull-up (1 burpee pull-up 1st min, 2 second min, 3 and so on for 20 mins)

Rest day....be happy :)

Recommend light workout ie easy 2mi run, row, bike or lite stretching.

"Pheezy"

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Post time to comments.

WOD 500/25s x3 Rds

500m Row
25 Wall ball 20lbs (M)/ 14lbs (F)
25 KB swings 53lbs (M)/ 35lbs (F)

WOD 2K Row AFAP (as fast as possible)

CrossFit Stewart Level 1 certification course CL 12-10

Congratulations to our newest Jungle Cat level 1 certified trainers!!

2LT Lisa Belisle

SSG Franky Galloway

SGT Matthew Lockett

9 Apr WOD "Crazy 8s" - 12 min AMRAP: 

• 8 wall ball 
• 8 Box jumps 
• 8 KB swings 
• 8 lunging h/r burpees (4 down & 4 back)        

     

                                                                                  

Follow us on Twitter!!

@JungleCatCF 

April 3, 2012

Chelsea

Tomorrow we will be doing "Chelsea". Start off with a good stretch and mobility movement drills to include short runs, high knees, and karaoke drills.

5 Pull-Ups
10 Push-Ups
15 Squats

Repeat every minute for 20 minutes.

 

Things to remember for a proper squat
-Bend down to 90 degrees
-Heels into the ground
-Knees tracking
-Lumbar Support
-Chest up
-Look Forward

Jungle Cats CrossFit Certified!

Our very own Jungle Cat members recently attended the CrossFit Level 1 Certification Course.

Jungle Cat participants include 2LT Beslile, SSG Galloway, and SGT Jackson.