CrossFit WOD
Push Press
– Heavy 5 Rep
Five Rounds
– 5 Press @ 75% of heavy 5 rep push press
– 10 KB Swings
– 20 Situps
Endurance WOD
Run
Nine Rounds
– 1:00 Run
– 1:00 Rest
*Each run effort should be at 95% effort.
Row
Four Rounds
– 500m Row
– Equal Rest
*Hold all splits within 2 to 3 seconds.
CrossFit WOD
Overhead Squat
5-5-5-5-5
Tabata
– Pullups
– Air Squat
Mobility WOD
Part One
AMRAP – 2:00
– Air Squats
Part Two
AMRAP – 3:00
– Situps
Part Three
AMDAP – 4:00
– Run
SATURDAY SCHEDULE
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 a.m.
Pound For Pound Volunteer Meeting
Those who live in town that have volunteered to help at #4# and are not competing are meeting with Coach David at the Riverfront in front of the Sand Bar.
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
CrossFit WOD
Five Rounds For Time:
– 3 Power Cleans
– 6 Front Squats
– 9 Ring Dips
– 12 Situps
Three Rounds:
– 10 Dumbbell Front Squat
– 10 burpees
– 10 CTB chin ups
CrossFit WOD
Press
1-1-1-1-1
Tabata Chipper
– 100 Ring Rows (20/10)
– 100 KB Swings (20/10)
Endurance WOD
Eight Rounds:
– :20 Run
– :10 Rest
If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.
CrossFit WOD
15-12-9-6-3:
– SDLHP (115#/75#)
– Snatch (115#/75#)
WHAT: Paintball Games & Cookout
WHEN: Saturday, April 28 (Paintball @3 and Cookout @6)
WHERE: Paintball: 2151 Cantelou Road, Montgomery, AL 36108 (past Airport);
Cookout: Katechis Farm (400+ ft. from Paintball)
WHY: We are saying farewell to 25 military family members that are moving soon.
BRING: Your own drinks (cooler), a lawn chair, a side dish, and fishing pole if you want to fish. Lawn games are needed!
RSVP AND FOOD ITEM LIST (located at The Boneyard)
Playing Paintball?
RSVP on the sign up sheet at the gym. Cost: $30 (cash only). Pay when you arrive. Wear long sleeves and pants. Bring extra change of clothes for cookout. Visit www.splatteredwoodspaintball.com for more info.
Attending the Cookout?
Place your name and what you plan to bring to the cookout on the sign up sheet at the gym. If bringing significant others to Paintball and/or the Cookout, place the number of people that will be accompanying you. Please make enough food to feed 20-25 people. Let’s try to keep the number of similar dishes down to 4. Desserts are considered a side dish. J Paleo foods are welcomed! Non-Paleo foods will be happily eaten. Those not bringing a dish can donate $5 to Jennie or David for meat, consumables, (vacation fund – j/k) and “fill-in” items.
Check out the photos on Flickr from last year’s Paintball/Cookout event.
CrossFit WOD
Four Rounds For Time:
– 5 Thrusters, 135/95 pounds
– 10 Handstand Push ups
– 15 Pullups
Endurance WOD
Five Rounds:
– 800m Run
– 3:00 Rest
*Hold 3 to 5 seconds or foul.