May 2014

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[caption id="attachment_1209" align="alignnone" width="250"] Our Bandit teen class and Coach Sam[/caption] [caption id="attachment_1018" align="alignnone" width="250"] Coach Emily with our Bandits at a local 5k hosted by Run-N-Tri.[/caption] [caption id="attachment_1213" align="alignnone" width="250"] Farewell Beach Party/Cookout for Kimmy and Ryan[/caption] [caption id="attachment_1215" align="alignnone" width="250"] Bandit teens are serious about fitness.[/caption] [caption id="attachment_1216"…

Bandit CrossFit WOD–Thursday, May 29, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpSkill2: Metcon (No Measure)1) Static Shaping: 3×0:40 seconds Toes to Nose Handstand Hold Against Wall ---------------------------------------------- 2.1) Skills and Drills: 3xME Free-standing Handstand Shoulder Taps (If your ME is less than 10, or if your form fails, perform sets of 20 against…

Bandit CrossFit WOD–Wednesday, May 28, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpStrength/Skill2a: Shoulder Press (3x6 HAP--90 sec rest)2b: Chin-Up (3x6 HAP--90 sec rest)Strength3: Front Squat (12 min to find 3RM)Conditioning4: Metcon (Time)For Time 30-20-10 Wall ball 20/14# TTB Box Jump 24/20 Competitors use: 30/20 wall ball with females using 10ft target.

Bandit CrossFit WOD–Tuesday, May 27, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Snatch Warmup (No Measure)Strength3: High Bar Back Squat (12 minutes to find 3RM)Conditioning4: 5k Row (Time)Max Effort 5k RowPlease row at 60% effort.After PartyMetcon (AMRAP - Reps)Tabata Air Dyne and Pistols 20 sec ME AirDyne, 10 sec rest 20…

Bandit CrossFit WOD–Friday, May 23, 2014

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Main - CrossFitThis Saturday, we will be working out at 10:30 am.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Handstand Holds (4x :30 second --rest 90 seconds)Use wall as needed. If too reliant on wall, do headstands instead.3: Squatting Quad Snatch Warmup (No Measure)Strength4: Power Snatch (EMOM x6 complete 2 reps…