Month: September 2014

Tuesday Sept.30, 2014

Posted in Workout of The Day , September 29th, 2014

Skills: Wall Walks 2-2-2-2   StrengthOly: Push Jerk build to single   Conditioning: 75 Wall Balls for time  

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Monday Sept.29, 2014

Posted in Workout of The Day , September 28th, 2014

Skills: Double Under Work   StrengthOly: Lets try to beat last week Front Squat @ 31×1 Build to Heavy single   Conditioning: For time: 25 Ring rows 15KBS 10 Box Jumps 10 Hollow Rocks 15KBS 10 Box Jumps

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Saturday Sept.27, 2014

Posted in Workout of The Day , September 26th, 2014

Skills: Windmills 3×3   StrengthOly: Power Clean 2 TnG x 4   Conditioning: Baseline 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups  

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Friday Sept.26, 2014

Posted in Workout of The Day , September 25th, 2014

Skills:  Double Under Work   StrengthOly: Press Heavy Single Push Press Heavy Single Push Jerk Heavy Single   Conditioning: 7 Rounds 3 power Snatch 6 Burpees 9 KBS

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Thursday Sept.25, 2014

Posted in Workout of The Day , September 24th, 2014

Skills: Hollow Rocks 3 x20   StrengthOly: Snatch 1-1-1-1-1   Conditioning: 3 Rounds 7 Power Cleans 15 Ring RowsPullups 10 Box Jumps

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Wed Sept.24, 2014

Posted in Workout of The Day , September 24th, 2014

Skills: Good Mornings 3 x 8   StrengthOly: Back Squat @ 31×1 Build to heavy single   Conditioning: 3 rounds 1 Min Wall Balls rest 1 Min 1 Min Step Ups rest 1 min 1 min hop over parallette facing Burpees rest 1 Min

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Tuesday Sept.23, 2014

Posted in Workout of The Day , September 22nd, 2014

Skills:  Double Under Work   StrengthOly: Clean & Jerk 1-1-1-1-1   Conditioning: 3 rounds 10 OH Lunges 10 Wall Balls 10 Pushups 2 Bear Crawls

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Monday Sept.22, 2014

Posted in Workout of The Day , September 21st, 2014

Skills: Wall Walks 2-2-2-2   Strength Oly: Front Squat @ 31×1 Build to Heavy single   Conditioning: Fight Gone Bad

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Saturday Sept.20, 2014

Posted in Workout of The Day , September 19th, 2014

No classes Today Saturday Sept.20, 2014 Shinobi Fitness CrossFit Shinobi   Open House & Grand Opening 10 am -1pm

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Friday Sept. 19, 2014

Posted in Workout of The Day , September 18th, 2014

Skills: 3 X Max L-Sit 1 min rest, USE your avg   StrengthOly: Press Heavy double   Conditioning: 10min EMOTM 3 Power Snatches 3 Paralette Hop overs      

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