THURSDAY 3-3-16

Sign up thursday for 16.2 friday open wod

also pot luck friday night bring the family and friends also welcome to come cheer everyone one.  Rest up, fuel and hydrate as well as visualize and meditate lets fo this week 2💪🏼only 3 more to go!!!🙌🏼

WARM UP

600 m run

3X or 10 min
10-Sumo stance good mornings
Inchworm w/ push ups
10-Light wallballs
10-Ring rows

MOBILITY Or Rom Wod 10-15 min
*If your doing the open take it easy today or even take the day as an active rest.

STRENGTH
BENCH PRESS
3-3-3-3-3
WOD
Helen
3 rounds for time of:
Run 400 meters
21- 1.5-pood kettlebell swings,
12 pull-ups

Wednesday November 5th

Warm Up

200 m run

Leg swings

Goodmornings

walking Quad Stretch

Mountain climber

Scorpion

Lunge bringing elbow  to ground each time

 

Strength

Deadlifts

5@ 75

3@ 85

1 @ 95image

 

 

Post WOD

Plank Holds 3X 1:1 (on/off)

 

 

 

Thursday August 21

Warm up

200 m run

Lunges

step ups

squats

Handstand hold 10 sec

 

10 min EMOM

Power Cleans

 

 

Met Con  AMRAP 12 min

10 HSPU

20 Box Jumps

10o M walking Lunge

 

 

 

Wednesday August 20th

Warm Up

400 m run

Bear Crawl

crab walk

compromised Lunge with leg raise

Flat back stretch

Leg swings

 

Strength

Deadlift +10#

5@ 65

5 @75

5@85

 

Met Con

10-9-8-7-6-5-4-3-2-1

KBS

T2B

WallBalls (Wild Card)

 

Post WOD

Weighted Plank 3Rounds

 

Thursday July 17th

As a Reminder we have open GYM 7AM for monthly Members Monday Thru Friday

Open Gym During regular Class time is not permitted

Also this SATURDAY Class July 19th Is CANCELLED,  HOME WOD will be announced.

 

 

Warm Up

200 M Run 3X

10 Goodmornings

10  Step Ups

10 DB Plank Row 5each arm

10 GHD Back Extensions

10 K2E

 

STRENGTH

DEADLIFT

5 @ 40%

5 @ 50%

5 @60%

 

WOD FOR TIME

2-4-6-8-10-8-6-4-2

Deadlifts

Box Jumps 24/20

*Inbetween Rounds 200 m RUN W/ 20# sandbag

 

April 24th Thursday Crossfit High Impact

Dynamic Warm Up

200 m Run in between of each Round NFT

*HIGH KNEES

*BUTT KICKS

*SIDE SHUFFLE  R/L

*50 m Shuttle Sprint

STRETCH

3 Rounds NFT

just to finish faster in each round.  If not atleast be consistent with times

200m Sprint rest =time

400 m Sprint rest= time

600 m sprint rest=time

PULL UP PYRAMID

(Go up as high on the Pyramid as you can Unbroken, Starting with #1.  Your last UNBROKEN set is your # then back down the Pyramid.

Strength

7 min to Find Your 1RM Snatch( squat snatch is ok)

score for the day

1. Pull Up Pyramid Highest Unbroken #

2.  1 RM snatch

 

 

Announcement: Saturday Schedule Change & Monday Memorial Day Schedule

SATURDAY:

Reminder – Because we are now offering CF Lite – 5 days a week – in the park at 530pm, we will no longer be having a Saturday 10am CF Lite Class.

Instead, we’ll have JUST ONE class – It will be at 9am only!!! TAG style logo final sample 5 red

.

MONDAY – MEMORIAL DAY:

Abreviated schedule – 8am and 430pm class only.