CrossFit WOD
For Time:
– 1000m Row
– 100 Double Unders
– 1 Mile Run
Endurance WOD
Run/Row:
Ten Rounds:
– 30 Seconds Max Effort Hill Sprints “At Speed”
– 2:00 Recovery
*Damper setting athlete’s choice.
Month: May 2012
CrossFit WOD
Deadlift
2-2-2-2-2-2
Four Rounds
– 45 seconds of Burpees
– 45 seconds of Situps
– 60 seconds of Rest
Categories
C3 – Day 6 Part B
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
CrossFit WOD
21-15-9:
– Overhead Squat (95#/65#)
– Pullups
– 200m Run
– 1:00 Rest
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Recovery
Hold 3 to 5 seconds.
CrossFit WOD
Power Snatch
– Heavy Double (Touch and Go)
EMOM x 6
– 3 Power Snatches (80% of heavy double)
– Max Ring Dips
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 and Jennie at The Boneyard.
10:00 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
Categories
C3 – Day 5 Part B
For Time:
– 100 Pushups
– 5:00 Rest
– 100 Situps
CrossFit WOD
“Diane”
21-15-9 RFT:
– Deadlift (225#/155#)
– HSPU
Mobility WOD
CrossFit WOD
AMRAP – 3:00
– Double Unders
3 rounds for time of:
– 12 KB Snatches (each)
– 12 Jumping Lunges (each)
– 12 Burpees
Endurance WOD
Run/Row:
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on
Categories
C3 – Day 4 Part B
For Time:
– 100 Burpees