Strength:
Back Squat: 3x10 heavier than last week
WOD
ME Strict HSPU + ME Kipping HSPU
-Rest 30s
3 Rounds for Time:
40x DU
20x Pullups
-Rest 30s
ME Strict HSPU + ME Kipping HSPU
-Rest 30s
3 Rounds for Time:
40x DU
20x KBS (32/24)
-Rest 30s
ME Strict HSPU + ME Kipping HSPU
Strength:
Snatch
WOD:
4 min. ME Burpee Box Jumps
Rest 2 min.
4 min AMRAP:
20x BB Overhead Walking Lunges (95/65)
8x Muscle Ups
Rest 2 min.
2 min. ME Burpees
Strength:
Back Squat 3x10, as heavy as possible
WOD:
2 Rounds of:
4 round tabata: KBS (24/16)
Rest 1 min.
4 round tabata: burpees
Rest 1 min.
Strength: Clean & Jerk
3x1 @80%, 2x1 @ 85%, 2x1 @90%, 5x1 @ 80%
WOD:
"Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dips
Strength:
Every 30s for 5 minutes Power Snatch @75%
4 Rounds NOT for time:
3x 3-stop Snatch pulls
5x Hang Clean Hipulls
5x Split Press
Sorry for the hiatus, i've been itching to get back to it.
Strength:
Back Squat 1x8 @ 70%, 1x5 @ 80%, 1x3 @ 85%, 3x2 @ 90%
Rest 90s b/w sets
WOD
10 min. AMRAP:
8x Ring Dips
16x KB Sings (32/24)
Bring your training log tonight!
Training Log Burpee Penalties:
15: haven't updated since last week
30: havent updated since last month
60: dont have a training log
Why you ask? Because smart athletes log their workouts and if we aren't going to work smart, then I guess we have to work hard (hence the burpees)
Today is an all strength day, so man-up
Strength:
Every 45s for 5 minutes:
1 power snatch + 1 hang power snatch @ 70%
**do the same thing with the clean
Then
4 Rounds NOT for time:
3x 3-stop snatch pulls
5x Hang clean high pulls
5x Split press
With inclement weather, be cautious and take your time getting into the gym today (leave early if possible to allow yourself time to get in)
Strength: Back Squat
Every 30s for 4min.- 1rep @ 85%
Rest 2 min.
Every 60s for 4min. -1rep @ 90%
WOD
2min max row (cal)
Rest 1 min.
AMRAP 4 min:
15x HR Pushups
10x Toes-to-Bar
Rest 1 min.
AMRAP 4 min;
15x Jumping Squats 45#
10x Pullups
Rest 1 min
2 min max row (cal)
I hope everyone had a great thanksgiving. Come by the gym tonight at 8 to test your olympic lifting prowess.
20 minutes to find 1rm snatch
20 minutes to find 1rm clean & jerk
Strength:
4 Rounds, not for time:
3x 3-stop snatch pulls
5x Pendlay row
5x Split Press
WOD
Either:
Row: 3x 1k, rest 1:1, 30 burpee penalty
Run: 4x 800, rest 1:1, 25 burpee penalty
Strength:
1.25 Front Squat 7x2, 60s rest
WOD
Row 200m
9x Muscleup sub
9x Power Snatch (115/75)
Row 200m
7x Muscleup sub
7x Power Snatch (115/75)
Row 200m
5x Muscleup sub
5x Power Snatch (115/75)
Row 200m
Strength:
Perfect Form Squat Snatches
WOD
15x Single Hand Pullups
10x Wallballs
12x Single Hand Pullups
15x Wallballs
9x Single Hand Pullups
20x Wallballs
6x Single Hand Pullups
25x Wallballs
3x Single Hand Pullups
30x Wallballs
Strength:
Deadlift 1 rep every 15s for 5 minutes
Bench Pres 7x2
WOD
3 Rounds of:
7x C2B Pullup/ Ring Dip
14x Thruster (115/75)
21x Weighted Abmat Situps
Strength:
3 Rounds NOT for time
5x Jumping Goodmorning
5x Pendlay Row
5x Seated Press
WOD:
7x Run 200m
Strength: Snatch2 reps EMOM 10
WOD:
90s max DU's
Run 1000m
100x DU's
Run 500m
50x DU's
Strength: Back Squat 5-4-3-2-1
WOD
3 Rounds of:
5x Jump Complex
25x KB Swings (2/1.5)
5x Jump Complex
25x Pullups
**Rest 1:1
Today will be a brief departure from outlaw, why? Because we pretty much don't have any of the equipment to make it happen. So today we're doing something different. We're going to do a mini-competition. Show up early to warm up and hear the movement standards
Event 1
5 min AMRAP:
Squat Clean & Jerk (165/110)
Event 2
10 min AMRAP:
30x Double Unders
15x Power Snatch (75/55)
Strength:
3x8 Jumping Goodmornings
3x8 SL Deadlift
3x8 Seated Press
WOD:
3 Rounds of:
50x Double Unders
25x Burpees
Yesterday Jag won in the battle of the J's.
Strength:
Hang Clean&Jerk 7x1 (heavy)
Pause Front Squats 5x2 (heavier)
WOD
7 min. AMRAP
50x Double Unders
15x HSPUs
Dress warm today
Strength: Snatch Practice
WOD:
3 Rounds of:
10x Burpees to target
20x Kb Swing (2/1.5)
10x C2B Pullups
10x Thrusters (115/75)
Due to the storm, the normal workout is canceled. Try the workout below and post results to comments.
"Sandy"
5 Rounds for Time:
10x Pistols
15x V-Ups
10x Burpees
Strength: Front Squat 1x5 light, 2x3 medium, 2x1 heavy
Skill: KB Snatch
WOD: 8 min AMRAP
8x Lateral Jumps
16x OH Lunges
24x Pushups
Sorry for missing posts as of late, it hasn't changed the fact that we're still crushing wods.
Strength:
Max Overhead Squat
WOD:
"Fran"
Need I say more?
Strength: Prowler Pushes 5x 50' (225/155)
WOD
For Time:
50x Kb Swing (2/1.5)
15x T2B
20x Shoulder Touches
15x T2B
10x Shoulder Touches
15x T2B
25x KB Swing (2/1.5)
Strength: 5x5 Front Squat
WOD
AMRAP 10 min.
10x Ground-to-Overhead (45/35)
15x Hand Release Pushups
30x Double Unders
Well that run yesterday was short, next time there will be no such luck haha.
Strength:
Snatch Landing 10x1
WOD
5 Rounds of:
10x Pullups
Run 200m
15x Wallballs
Rest 1:1
Gentleman, those deadlifts yesterday sucked. I'm glad I had the pleasure of suffering through them with you.
Strength:
Shoulder Press 5x5
WOD
For Time:
30x V-Ups
20x Thrusters (115/75)
Run 800m
20x Thrusters (115/75)
30x V-Ups
Strength:
15 minutes to find 1RM Clean & Jerk
WOD
3 Rounds for Time:
12x Deadlifts (heavy)
24x Over-the-bar Burpees
For the following strength use your OHS from last week to figure out percentages.
Strength:
Snatch Pulls: 1 Every 30s for 5min @ 100%
Muscle Snatch: 1 Every 30s for 5 min @ 40%
Power Snatch+ Hang Squat Snatch: Every 60s for 10 minutes
WOD:
Burpees: Pick a number of reps (Ex. 20), Perform that many every minute on the minute until failure. Score is competed rounds
Strength
Front Squat: 2 reps EMOM 8 minutes
WOD
5 Rounds for Time:
10x Deadlift (225/155)
10x Airballs (35/20)
Yesterday we were really crushing weight (pun intended).
Strength
3x Max Handstand Pushups
WOD
AMRAP 12 minutes:
15x KB Swings
15x Toes-to-Bar
15x Unbroken Double Unders
PS: It's only 15
This is from memory so I apologize if I got this wrong:
Jag 7:09
Court 8:34
Serge 8:19
Ed 9:10
Johnny 7:12
Let's do this.
Strength:
Overhead Squat 1RM
WOD
5 Rounds for Time:
5x Clean & Jerk (135/95)
Run 200m
Rest Day
Gear up for another tough week.
Rest Day Question:
What is your weakest lift?
Post your answer to comments or let me know tomorrow
Yesterday we had Marine recruit Anthony working out with us. Good job Anthony.
At-Home WOD
Strength/Skill:
3x Max L-Sit
WOD
For Time
10-9-8....2-1 Reps of
Ground-to-Standing
V-Ups
Hand Release Pushups
Remember, no hands on the ground-to-overheads
Strength:
3x Max Effort Slamball
5x Max Broadjump
WOD
AMRAP 8:
15 yd Handstand Walk
15x Squat Tuck Jumps
REST DAY
Take it easy today, if you're able to get some time in on a foam roller, lacrosse ball and/or a tennis ball.
For more info check out the free Crossfit Journal article: Trigger Point Massage.
Good job yesterday guys, it looks like we're going to get better weather this evening.
WOD- "Nicole"
AMRAP 20 minutes:
Run 400m
Max Pullups
Cashout: Car Pushes
If you've been keeping up with your training log, we did this sometime in August. Figure out what your score was from when we did it last so you know what you have to beat today
Yesterday was a tough day, everyone gave it their all and it's efforts like that that'll make us closer to "elite".
*Meet at Illick's Mill Rd today!!!
Strength: Inverted KB Carries
WOD
5 Rounds for Time:
4x KB Clean & Jerk (2/1)
8x Box Jumps
12x Ring Rows
Strength:
3RM Floor Press
WOD:
8 minute AMRAP:
8x Snatch (95/65)
20x Double unders
The jumpropes are in! See Jag to get yours.
Rest Day
If you're as(s) sore as I am from those sprints and pistols please do some active recovery and mobility.
Rest Day Question:
What's your biggest strength in crossfit?
Back by popular demand.
At Home WOD
3 Rounds for Max Reps:
Ground-to-Overhead
Dips
Use whatever you can for the G2O's, the heavier the better. For the dips, saw horses work great. If you dont have them, two chairs will work
If it's raining we will be on Illick's Mill.
Strength:
Sprint Chases
WOD:
12 minute Time Limit:
Pistols
Hand Release Pushups
*perform 1 rep of each the first round, 2 reps of each the second round, etc
**bring a vest if you have one
Rest Day
Recover, stretch and show up hungry for a workout on Friday.
If you'd like a jumprope let Jag know by Friday out post to comments
Another hard day yesterday. Sorry for the late post, I fell asleep with phone in hand mid-post.
Skill: Bar Muscle Ups, EMOM 10 minutes
WOD
AMRAP 15 min:
8x HSPU
8x Heavy Wallball/ Plate Thrusters
8x 10yd Sprints
Rain location on Illick's Mill. Bring a towel
Those thrusters were heavy yesterday but Jag and Court muscled their way through them.
Skill:
3x Max Towel Pullups
WOD
Hard "Annie"
50, 40, 30, 20, 10 Reps of:
Unbroken Double Unders
Toes-to-Bar (half rep)
I hope everyone had a healthy weekend. Lets have a good week of training.
Strength:
Max Split Jerk
WOD
5 Rounds for Time:
5x Thruster (135/95)
10x Burpees
My apologies for not posting yesterday. Today's class is canceled. See you on Monday.
South Mountain Crossfit will be having a workout at Springtown Park in Allentown at 5:30. Go check it out!!
Good job yesterday Surge!
Wod
AMRAP 20 minutes:
Run 400m
10x Pullups
20x Flutter Kicks (4 count)
Great work yesterday guys, it was nice to move some weight. I also think everyone got homework to improve their form.
Today we'll be meeting at Monacacy Park on Illick's Mill to stay out of the rain.
WOD
For Time:
50x Box Jumps
50x Clapping Pushups
50x Improvised GHD Situps
Everyone bring a towel!!!
Strength: Front Squat 5x3
WOD
5 Rounds for Time:
5x Hang Squat Clean (155/105)
10x Weighted Ring Dips
Partner WOD
As a team complete the following:
100x Burpees
100x Ground-to-Overhead (45/34)
20x Slalom Run (45/35)
*one partner must be holding the plate at all times
This is going to be tough one.
Rest Day
Take it easy, maybe do some maintenance on your body with a warmup and some stretching. Go to the website mobilitywod for great info on stretching and mobility.
Otherwise, just come back hungry for more on Friday.
Great job everyone on the 9/11 WOD yesterday, all that running was tough.
Strength:
Overhead Single-Arm KB Walk for Max Distance (each arm)
WOD
AMRAP 10 min.
10x Pullups
20m Burpee Broadjumps
*if you have a weight vest bring it
Sorry for not posting yesterday's results. Today is a 9/11 memorial WOD.
Some may disagree but I think physical excursion is the strongest form of prayer.
Run 2001m
11x Squat Tuck Jumps
11x Pistols
11x Burpee Chest-to-Bar Pullups
11x 175/120# Power Clean
11x Handstand Pushups
11x KB Swings 2/1.5
11x Toes-to-Bar
11x Deadlift 175/120#
11x Push Jerk 110/75#
3 Rounds for Max Reps
1 minute for each movement (total 5 minute round)
Slamball
Kb Swings
Pullups
Squats
Abmat Situps
If you dont have an abmat, just bring a towel to use instead
Under extremely slippery conditions Team Jag/Tyler edged out Team Ed/Surge. Both teams gave 100% and were neck and neck the entire time, good job guys.
Team WOD today!
Capture the Flag:
More details tomorrow but here is the gist.
Each team has a certain amount of flags. With one person working at a time, they must complete one round, listed below, and then sprint to steal an opponent's flag, return with it, and tag the next teammate in. A team with no flags at their base loses.
5x Pullups
10x Pushups
15x Squats
This should be fun, challenging and a chance to build camaraderie
Rest Day
Yesterday we did a great WOD on our field trip to Monacacy Park. We also had Pete come check us out. Thanks for coming Pete and you're welcome back anytime!
Expect a hard team WOD on Friday.
Field trip today!
5 rounds for Time:
15x Kb Swings
15x Picnic Table Box Jumps
Bring something grippy, like a door mat, for the picnic tables
SWelcome back from the holiday weekend, now it's time to get our butts in gear
Skill: Muscle Ups/ Pullups, Every Minute on the Minute for 15 minutes
5 Rounds for Time:
10x Clapping Pushups
Sprint 200m
Reminder, no class today. Some athletes were planning to meet up anyway though. If you're craving a hero wod, here's one that doesn't require any equipment.
"Griff"
For Time:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
I hope everyone is enjoying their weekend!
At-Home WOD
Strength: 6x Uphill Sprint 50m
3 Rounds for Time:
15x Pistols
10x Handstand Pushups
This WOD should be like a sprint, go all out!
Rest Day
Yesterday was a lot of fun, "No prowler, no problem!"
We did a show of hands for those in for Friday's WOD and most cannot attend. Due to an anticipated low attendance, the workout for Friday is canceled. Brad will be hosting a workout at Springhouse Park in Allentown for anyone interested. Check back for an at-home WOD, to be completed Saturday on your own.
Monday, due to the holiday, there will be an unofficial Hero WOD posted for the park (people are planning to go, I will not be in attendance). Otherwise have a great holiday!
Yesterday was a good day, lots of PR's on max pullups.
Strength: 5x Car Pushes
WOD:
5 Rounds of:
1 min. Max Burpees
1 min. Rest
We will meet at our normal time and place then head on a little field trip to do the strength portion. Please arrive BEFORE 6PM so we are ready to go AT 6pm.
This is going to be a fun one!
Great job on that heavy workout yesterday guys.
Strength:
Max Unbroken Pullups
AMRAP 15 minutes:
Run 200m
8x HSPU's
20x Wallball Shots
Bring something to cushion your head (like a towel)
Skill: Burgener Warmup
WOD
AMRAP 10 minutes:
5x Power Snatches (135/95#)
10x Hang Cleans
10x Jerks
Rest Day
Enjoy the beautiful weather!
Rest Day Question:
In your opinion, what is the greatest virtue to be seen in an athlete?
Today would normally be an at-home WOD but I'd like everyone resting. We have some hard weeks ahead of us.
Let's finish out our "recovery" week with a partner WOD! This will take brains and brawn to have a top time.
With a partner complete a total of 400 reps using any of the movements below. No more than 50 reps of a movement per team. Both partners may work at the same time. All movements performed as RX'd.
Jumping Lunges
Pullups
Pistols*
Ground-to-Standing
Knees-to-Elbows
Burpees
Kb Swings (35/24kg)*
Muscle Ups*
Ninja Rolls*
Pushups
Slamball
Dips
V-Ups
Note: * means extra credit per rep
We had another new guest, Faheem, yesterday. We better see again soon!!
Rest Day
Kick up your feet and take it easy. If you aren't feeling tired or sore you can go swimming, ride a bike or play a sport.
See you on Friday!
We had some newcomers yesterday. Thanks for coming out Becky, Kait and Casey. We hope to have you back.
Skill
Handstand Walk
WOD:
3 Rounds for Time:
75m Bear Crawl
100m Tire Throws
Yesterday was another wet workout. At 3-2-1-Go, the skies opened up and began drenching us. Midway through the workout everyone was doing burpees in mud. The best part? Everyone carried on, business as usual
5 Rounds for Max Reps:
Unbroken Double Unders
L-Hang
*For L-Hang, 1 second=1 rep
Strength
Shoulder Press: 5x5
AMRAP 10 minutes:
10x Thrusters (95/65)
10x Burpees
Thank you Lynn for hosting WOD 'n Grill Part II!
Rest Day Question:
In your own words, describe "the" optimal diet. How close does your actual diet stack up?
Today's the day!
"Murph"
For Time:
Run 1600m
100x Pullups
200x Pushups
300x Squats
Run 1600m
Lt. Michael Murphy is one of the greatest heroes for whom crossfit has named a workout. He received the medal of honor posthumously for his valor acts. I would highly recommend reading Lone Survivor by Marcus Luttrell, he was on Murph's last mission and recounts it in his book.
Tomorrow, before the workout, I will read his official medal of honor citation.
Rest Day
Sorry for not being able to make it yesterday. Nevertheless, some athletes went anyway and I heard there were some PR's. Great job guys, you made me proud.
Rest up for "Murph" tomorrow. Everyone should dominate it
Great job on the chipper yesterday everyone. Thank you Brad for helping us out yesterday and Monday with equipment. We all really appreciate it.
Strength:
5x3 Front Squat
5x2 Hang Squat Clean
5x1 Squat Clean
Today will be a focused strength day.
Good job on the sprints yesterday, especially the ladies who had two "special" rounds.
Let's mix it up with a chipper!
WOD:
30m Standing Broadjumps
30x Pistols
30x Knees to Elbows
30x Dips
30x Slamball
30x V-Ups
30x Pushups
30m Somersaults
BRING SOMETHING FOR DIPS IF POSSIBLE (RINGS, TWO BOXES, PARALLETTES, TWO FOLDING CHAIRS, etc)
Strength: 8x 10s Sprints
WOD:
5 Rounds for Time:
15x KB Swings
30x Double Unders
Don't forget, a heavy dumbbell can be used for the KB swings when a kettlebell is unavailable.
WARNING: "MURPH" ON FRIDAY!!!!
REST DAY
Take it easy today and rest up. Expect something heavy on Monday.
Rest Day Question:
What is your favorite WOD structure? (AMRAP, Rounds for Time, Tabata, Chipper, Intervals, Fight Gone Bad)
You missed a good workout yesterday!
At Home WOD
Strength: 5x5 Overhead Squat
WOD: AMRAP 10
30x Tuck Jumps
10x Pullups
Hey everyone, I have an alternate location nearby in case of inclement weather today. The alternate location is at Monacacy Park on Illick's Mill Rd right around the corner. Also, the alternate location will have a secret alternate workout!
WOD:
3 Rounds for Time:
20x Tire Slams
15x Tire Jumps
10x Tire Throws
5x Tire Pulls
BRING SOME KIND OF ROPE OR CORD IF YOU HAVE SOME
REST DAY
Good job guys on Grace yesterday, the camaraderie was phenominal. If you have the opportunity, a light swim would be great active rest after the last two hard days.
I'd also like to thank everyone for the wonderful card I received yesterday, I was speechless. I consider it an honor to work with you and am flattered with the kind words of the card.
"Grace"
For Time:
30x Clean & Jerk (135/95#)
Then, 3 Rounds of max toes-to-bar
Don't forget to bring your A-game
Let's hit it hard today guys!
Running "Cindy":
AMRAP 20 of:
Run 200m
5x Pullups
10x Pushups
15x Squats
Reminder, no class today. We'll resume tomorrow though so be ready for a tough one. Here's something to do at home.
Skill: 10-15 minutes working on the Olympic Lifting jump/landing stance (As we've practiced)
WOD
For Time:
1-2-3...9-10-9...3-2-1 reps of:
Jump Squats
Dips
For the dips you can use two chairs, a park bench, rings....whatever you can find
Rest Day
"All truly great thoughts are conceived while walking."
-Freidrich Nietzsche
Go for a walk today, by yourself, and think. You could think about the challenges you must overcome this week, re-evaluate goals, friends, family, loved ones...or just the rest day question below. Whatever it is, just walk and reflect on things. You'll feel better for it.
Rest Day Question:
What is your current number one fitness goal and what are you doing to achieve it? (Ex: Do a muscle up, 100 unbroken double unders, deadlift X lbs, sub-X mile run.....)
At Home WOD:
Tabata Pushups
Tabata Situps
Tabata Squats
To complete this workout, perform 8 rounds of each movement before moving on to the next. A round is 20 seconds of work and 10 seconds of rest. Work a hard as you can on each round and record the total number of reps for each movement.
Rest Day
Get some quality time in with a foam roller, lacrosse ball, tennis ball. Check out Kelly Starrett at www.mobilitywod.com. He has a ton of great instruction videos on getting yourself loose and limber.
REMINDER: no classes until Tuesday. I'll be away until then.
Stay tuned for an at-home WOD or two and, of course, the rest day question on sunday
Reminder: no classes Friday or Monday. I'll be away.
Skill: Snatch Form
BRING A PVC OR BROOMSTICK
WOD:
Mystery WOD aka cherry-picker proof
Since there is no Friday class this week we'll vote after the warmup on either a group WOD or individual for today's workout
Those runs yesterday were tough but everyone pushed through to the end.
Hero WOD: "Brenton"
5 Rounds for Time:
Bear Crawl 100ft
Standing Broad Jump 100ft
*Do 3 burpees after every 5 broad jumps
Wear body armor/ weight vest if you have it.
Since most of us dont have armor or a vest, if you're up for it, use a loaded up backpack (max 20 lbs). I'll check your weight before the WOD.
Today we're doing a benchmark WOD. If you've done this one before, it gives you a chance to see how much you've improved. If you haven't, it lets you create a baseline to track your future progress.
"Nicole"
20 min. Time Limit:
Run 400m
Max Pullups
Count total reps completed
Rest Day
It's time to recover and get ready for a tough week.
The Rest Day Question:
If you could be an olympic athlete, what would you want to compete in?
Post your opinion in the comments section and we can talk about it tomorrow.
Great job on the team WOD yesterday everyone. Team Aphrodite won with a come from behind victory. Team Icarus had to pay the price for losing.
At Home WOD:
AMRAP 8 Minutes:
5x Dips
10x Squats, bear-hugging weight
15x Situps
For the dips, you can position two sturdy chairs. For the squats with weight use whatever you can find that is roughly 45# men/ 25# women, scale that weight based on ability and what is available. A backpack could come in handy.
Remember to WARM UP!!!
The spartans were known for their courage and prowess on the battlefield. They were some of the most hardened warriors the world has ever seen. What made them so successful was their unity. A single warrior, no matter how great, was nothing in pitched battle. But by working together, in a single cohesive unit, they were quite formidable.
Today will be a team WOD, don't let youre teammates down.
Rest Day
Lets take a minute to talk about rest days. Crossfit's slogan is forging elite fitness. Now that doesn't mean we're elite but it DOES mean we're "in the forge," on the road to being the best version of ourselves. Now the road to becoming elite is a tough one. We must train with maximal intensity and focus. At the same time we have to take care of our bodies which means getting good sleep, eating right and RESTING.
Someone didn't just pull 3-days-on out of a hat, it took careful testing and evaluation to come up with that. Until you are at a competitive level, I would suggest taking it as a MAXIMUM. You're body needs time to recover, to grow stronger than it was before. You need to listen to your body, some soreness if's ok but if you're walking around like frankenstein you probably shouldn't show up for squats. Taking a rest day isn't being lazy, you aren't going to get weaker or slower, taking a rest day is just training smart.
So if you've worked out the last three days or are just really sore, rest today and use the time you'd be working out to do something you love.
We had a bunch of new faces yesterday, thanks for coming dan, matt, scott and nicole.
Skill: The Handstand
WOD:
15 min. Time Cap:
3 Rounds of:
50x Double Unders
10x Pullups
15x Squat Jumps
*With remaining time run as far as possible, score is distance ran
BRING YOUR JUMPROPES!!!
Sorry for the audible yesterday guys, for many of you it was you're first "date" with Diane!
"The Gap"
AMRAP 20 min:
10x Handrelease Pushups
Jump the gap
10x Ground-to-standing
Jump the gap
Rx'd Ground-to-standing will be no hands allowed
Let's put Friday's skill work to the test with Elizabeth
Strength:
5x3 Push Press
WOD: "Elizabeth"
21-15-9 Reps of:
Clean (135/95)
Ring Dips
REST DAY
Take it easy today and get ready for the week ahead. Following is the Rest Day Question, feel free to post your response in the contents section.
What does crossfit mean to you?
Good luck to our athletes competing today at sportsfest!!! And for those who came out yesterday to workout in the rain, great dedication.
At Home WOD:
AMRAP 15 min.
5x HSPUs
10x Situps
15x Air Squats
Post your results in the comments section
Be ready to "fight" today!
Skill: Squat Clean Drill #2
WOD:
3, 5 Minute Rounds for Max Reps:
Slamball(35#/20#)
Tuck Jumps
Kb Swings(2pood/25lbs)
10 yd Dashes
Pullups
REST DAY
No class today. Just take it easy. If you want to do a little something, grab a broomstick and look on youtube for "The Burgener Warmup" (sorry, I couldn't post the link). No one explains the burgener warmup better than Coach Burgener himself.
See you on Friday.
You guys rocked yesterday! That was a tough workout after hard sprints.
Skill: Pullups/HSPU/Muscle Ups (based on turnout) every minute on the minute for 10 minutes
WOD:
AMRAP 10 minutes:
8x Clapping Pushups
10x Ground to Overhead w/ Bumper
12x Four-count Flutter Kicks
