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Today’s WOD:
Each cycle is 2.5 minutes
Rest 1 Minute between each round
Run 200M
3 Cleans
5 Push Press
Max Rep Situps for remaining time of 2.5 minutes
x4
Score based on total situps
Compare from 5/23/11
Skill Work
Today spend 40 minutes (10 minutes for each movement) working on the following:
HSPU
Ring Dips
Pullups
Double unders
The Bear Complex
7 Cycles of the following equals 1 round
The bar must not rest on the ground during the 7 Cycles
Once the 7 cycles is completed you may rest for as long as you like before the next cycle
Add weight each cycle
Power Clean
Front Squat
Push Press
Back Squat
Push Press
x5 Rounds
Congrats to both Becca and Ivan!!!!
Alexander James Ivanovich Makarov (Alex) was born Tuesday, August 16th at
11:02 am. Weight 7 lbs. 3 oz. Height 20 Inches.
Today’s WOD:
5K
Heather and Frank’s son came to Heather with a squash from backyard saying “hey Mom we could use this for a kettlebell.” AWESOME!!!
WOD:
Jerk 5x3
then
Run to Hydrant
10 1 Arm DB Snatch (5 each side)
10 Broad Jump
x4
What is CrossFit?
Today’s WOD:
AMRAP in 20 Minutes:
5 Pushups
10 K2E
20 Jumping Lunges
Monday WOD:
Happy Birthday Nick and Denise!
42 Double Unders
42 Abmat Situps
42 Squats
x4
Today’s WOD:
50 Double Unders
40 Situps
30 Push Press (75#/53#)
20 Hand Release Pushups
x3
Back Squat 4x5
then
Run 400M
12 DB Thrusters
20 Slam Balls
x3
Would you like a Tuesday/Thursday 7:30-8:30pm class? POST TO COMMENTS
Today’s WOD:
“Elizabeth”
Cleans (135#/95#)
Ring Dips
21-15-9
Max Pullups - x3
Wall Sit - for Time
Row 500M for Time x2
Max Pushups - x3
Max Plank Hold
Do in whatever order you like
Rest as needed between
10,9,8….1 Box Jumps
1,2,3…..19 Abmat Situps
Workout
Strength -
Bench Press - 4x6
Conditioning
Kb Cross Chops 30-20-30-20
2arm DB Bent Row 10-15-10-15
2arm Power Snatch 10-15-10-15