by Crossfit Brio
22. February 2012 05:00
Deadlift 5-5-5+
"Annie"
50-40-30-20-10 rep rounds for time of:
Double Unders
Sit Ups
Compare to Jan 1/2012, Dec 5/2011
--------------------------------
Nutrition Challenge Bonus: Take a picture of your lunch and post it in the discussion group.
--------------------------------
The first workout for the CrossFit Games Open will be released TODAY at 5pm Pacific Time (7pm here?). For all registered competitors, please sign in for one of the two times available on Saturday to have your performance judged and validated. If you can't make it on Saturday, please talk to us today to make arrangements for an alternate time.
by Crossfit Brio
21. February 2012 05:00
Hartley's Birthday WOD...
"Double Up"
3 Rounds
5 Toe to bar + Knee to Elbow
5 Squat Snatch + Overhead Squat (115/75#)
5 Muscle Up + Ring Dip
5 Burpee + Push Up
---------------------------
Do you want to hear something awesome? Of course you do! Christina is going to do a second Yoga Class for us every week on Thursdays at 7pm, starting this week! Come and get your down dog on.
---------------------------
Nutrition Challenge Bonus: Watch this video...
by Crossfit Brio
20. February 2012 05:00
"Tabata Something Else"
8 rounds of 20 seconds max reps, 10 seconds rest for each:
Pull Ups
Push Ups
Sit Ups
Squats
Score is total reps across all 32 intervals
*Compare to Oct 17/11 and Apr 19/11
-------------------------------
Nutrition Challenge Bonus: Read The Great Cholesterol Myth
-------------------------------
Have you checked out Cavegirl in the Kitchen lately? New recipes have been posted for Mushroom Chicken Soup, Paleo Stuffing, Pork Carnitas, and Coconut Chocolate Pecan Cookies. Yum!
by Crossfit Brio
19. February 2012 05:00
Ask and you shall receive. We've added a 7pm class for this holiday monday.
See you there!
Emma and Leah getting it over head!
WOD:
AMRAP in 15 min:
Box Jumps
Toes to Bar
Power Snatch (75/55#)
Increasing reps each round.
Cash out: Turkish Get ups
Last minute swim WOD tonight at 5pm at the Shaw Center for anyone that's interested
6 RFT:
75m Swim (3 lengths)
20 Lunges
10 Push Ups
Nutrition challenge bonus: Post what you remember about your frist CrossFit workout. Did you want to die or was it no big deal? Was there a moment of I can't do this or were you hooked for life? Share your story!
by Crossfit Brio
18. February 2012 05:00
"Fran"
21 - 15 - 9 Rep rounds for time of
Thrusters (95/65#)
Pullups
----------------------------------
Nutrition Challenge Bonus: Watch K-Star talk about better positioning for a better Fran time and do everything he says...
3-5 min rolling out along the spine
2 min each side on lats/triceps
2 min each side on the wrists
by Crossfit Brio
17. February 2012 10:16
Mon Feb 20 is a holiday, so we're changing up the schedule. We've got classes running at 11am and 12pm. If there is demand, we will do a class in the evening as well. We're here to do what you want :-) Just let us know!
by Crossfit Brio
17. February 2012 05:00
Front Squat 5-5-5+
WOD, For time:
Row 2000m
50 Wall Balls
Row 1000m
35 Wall Balls
Row 500m
20 Wall Balls
------------------------------
Nutrition Challenge Bonus: Watch this video...
by Crossfit Brio
16. February 2012 05:00
7 Rounds
In 2 min do
10 KB Swings (32/24kg)
20 Sit Ups
with remaining time do as many double unders as possible.
Rest 1 min between rounds. Score is total double unders.
Cash Out: 1 set of max rep deadhang pullups
----------------------------------------
OOPS! Forgot to include this earlier...
Nutrition Challenge Bonus: Tabata air squats. 8 rounds of 20 seconds max reps, 10 seconds rest. Post your total reps to the discussion group.
-----------------------------------------
by Crossfit Brio
15. February 2012 05:00
Ryan and Iain going head to head on the GHD's
Push Press 5-5-5+
WOD
4 RFT of
5 Squat Clean Thrusters (135/95#)
8 Burpees
----------------------------------------
Nutrition Challenge Bonus: Are you using any apps, technology, websites, or other handy support tools to help you during this challenge? Share your tips for success in the discussion group!
----------------------------------------
by Crossfit Brio
14. February 2012 05:00
Happy Valentine's Day! We hella ❤ all of you!!!
Buy In: Max double unders in 5 min
WOD: "Erin"
5 RFT:
15 Dumbbell Split Cleans (45/30#)
21 Pull Ups
Cash Out: 3 min row for max distance
----------------------------------------------------
6pm Valentine's Day Couples Throwdown
Any boy/girl pairs are welcome! You don't have to be 'doin it' to do these WODs :-)
We are borrowing from the Throwdown Series 2012 Couples Competition
Part A:"The Breakup"
Death by...
Push Press (125/85#)
Burpee (must come to full extension with clapping hands, shoulders, hips, and heels in a vertical line)
In the first minute do 1 rep of each, second minute do 2 reps of each. Continue until the first person in your pair does not get their reps completed in the minute.
rest aprx 10 minutes
Part 2: "The Make Up"
6 Rounds for time of
5 Squat Cleans (125/85#)
10 Pull Ups
200m Row
Alternate rounds in your pairs, so each person only does 3 rounds total. Standard for the pullup is chin breaks the horizontal plane only, so butterfly is permitted.
------------------------------------
Nutrition Challenge Bonus: Read Are We Meat Eaters or Vegetarians Part I from Dr. Michael Eades blog.
------------------------------------