Posted by mblarkin on February 18, 2011
Thanks to Coach B for introducing us to the Junk Yard Dog “JYD” warm up routine! You have had a chance to do it all week, I want to know what you think of it. Is this something that we can make a part of our daily routine? The JYD is fun but you are also suppose to attack it like a JYD! It will teach you to jump with attitude if done day in and day out. Routine isn’t always the enemy, repetition and perfect practice makes perfect. Lots of first this week, congrats to everyone. Great to see the constant improvements!
WOD: Friday
WU: JYD – dynamic warm up
WOD: 21-15-9
Thrusters & Pullups
- III: 95/65
- II: 75/45 bands
- I: <45/35 bands/rr
Posted in CrossFit, fitness, Group Fitness, gym, health, Training, Workouts | Tagged: 99301, 99336, 99352, 99354, coach burgener, CrossFit, FallOut CrossFit, junk yard dog, Kennewick, local gym, Pasco, Richland, wa, Workouts |
Posted by mblarkin on February 14, 2011
It’s Valentine day! And as my gift to all of my members that I have a CrossFit love for I’m posting today’s WOD early. This is a first and only, don’t get used to it! Happy Valentines day to all 
. In the spirit of Valentines day, if you can bring your “sweat”heart in today for a workout. The warm up today is courtesy of Coach Burgener and is called “Junk Yard Dog”, we will be doing this every morning this week. Get used to it!
WOD: Monday
WU: “Junk Yard Dog” JYD – External Rotators MWOD w/ PVC
Front Squat practice with empty barbell
WOD: 21-15-9
- Front Squat & Jumping Squats
- III: 155/115
- II: 135/95
- I: < 115/75
Posted in CrossFit, fitness, Group Fitness, gym, health, Mobility, Training, Workouts | Tagged: 99301, 99336, 99337, 99352, 99354, burgener, CrossFit, FallOut CrossFit, junk yard dog, Kennewick, Pasco, Richland, Valentines day |
