WOD: 05/20/19
Push Jerk 5-3-3-1-1-1 reps
12 minute AMRAP of:
6 Handstand Push-ups
9 Toes to Bar
12 Box Jump Overs, 24”/20”
WOD: 05/19/19
Almost Murph
For time:
Run 1000m
5 rounds of Cindy
Run 800m
4 rounds of Cindy
Run 600m
3 rounds of Cindy
Run 400m
Come to the Gym and help out with the Clean-up instead!
Equipment will be provided just make sure that you are wearing appropriate clothes to work!
NO SATURDAY CLASS, 5/18
PLEASE COME BY AND HELP US CLEAN UP BEHIND THE GYM!
WOD: 05/17/19
Hang Power Clean 1-1-1-1-1 reps
For Max Reps:
3:00 Muscle-ups
3:00 Alternating Pistols
3:00 Hang Power Cleans 185/135-lbs.
This Video shows a few good scales for pistols, but there are plenty more!
Your coach will give you a variety of options so that we can help progress you towards that one legged squat!
WOD: 05/16/19
5 minute AMRAP of:
10 Dumbbell Snatches, 50/35-lbs.
10 Push-ups
Rest 5 minutes.
5 minute AMRAP of:
10 Dumbbell Squats, 50/35-lbs.
50 Double-unders
Rest 5 minutes.
5 minute AMRAP of:
10 Dumbbell Hang Clean and Jerks, 50/35-lbs.
15 Sit-ups
No Saturday Class, 5/18
Please come by and help us clean up behind the gym!
Don’t forget about New Member Thursdays.
If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, tell them that they can come to any Thursday class for FREE!
5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.
The more the merrier!!!!!
WOD: 05/15/19
4 rounds Each for time of:
Row 20 Calories
15 Toes to Bar
10 Deadlifts, 255/165-lbs.
WOD: 05/14/19
18 minute AMRAP of:
15 Burpees over the Bar
12 Shoulder to Overhead, 135/95-lbs.
3 Rope Climbs
Today we are Climbing, and we are climbing a LOT, and under fatigue. So we want to be climbing efficiently!
I have provided a few videos that go over a different rope climbing techniques and tips, check them out, and then listen closely to your coach in class today as they teach your their recommended technique and how to be as efficient and safe with it as you can!
THERE WILL BE NO 9AM CLASS ON SATURDAY MAY 18TH, INSTEAD WE WILL BE PARTICIPATING IN A CLEAN-UP IN THE BACK OF THE GYM!
THERE IS A SIGN-UP SHEET FOR THE CLEAN-UP AT THE GYM, IF YOU WOULD LIKE TO HELP PLEASE LET US KNOW!
WOD: 05/13/19
Overhead Squat 10-8-6-10-8-6 reps
7 rounds of:
200m Run
7 Overhead Squats, 115/75-lbs.
WOD: 05/12/19
Sunday Funday
3 rounds for time of:
20 Wall-balls, 20/14-lbs.
10 Dumbbell Manmakers
400m Run with Medicine Ball
20 Dumbbell Weighted Step-ups, 24”/20”
10 Burpees
200m Farmer’s Carry
*20/14-lb. Medicine Ball, 35/25-lb. DB’s
WOD: 05/11/19
Sledding into Cindy’s DMs
With a partner (Teams of 2)
30 minute AMRAP:
Partner 1:
Cindy
5 Pull-ups
10 Pushups
15 Air squats
Partner 2:
200m sled push/drag/pull/yoke/sandbag