Prepare

Saturday, May 10, 2014 5 rounds for time or 30 minute AMRAP: 400 Meter run 50 Squats 30 Burpees As many of you know, we will be doing the hero wod “Murph” on the 24th.  It is a grueling body weight wod with running, pull-ups, push-ups...

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Things just got REAL Heavy

Friday, May 9, 2014 Strength: Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1, 103%x1 Front squat: 60%x5, 70%x5, 75%x5x2 sets Metcon: 21-15-9 Ring Dips(banded dips)(box dips) Toes to Bar(knee raises)(abmat) Things just got real heavy!  Build up in...

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Accumulate

Thursday, May 8, 2014 3 Rounds for reps: 2 Minute Row (calories) 2 Minute Wall Ball (20,14)(14,10)(10,6) 2 Minute Sumo Deadlift High Pull (75,55)(55,35) This workout is a variation of one we do on the last night of Foundations.  Work at each...

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Mid Week

Wednesday, May 7, 2014 Strength: 3 position snatch (1x floor, 1x mid thigh, 1x high hang): Work up to a max for the day in 10 sets. Skill: Jump rope-Singles, doubles, triples..etc Wednesday’s are great days to get some extra Olympic lifting...

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“Helen” and More

Tuesday, May 6, 2014 “Helen” 3 Rounds: 400 Meter run 21 Kettlebell swings (53,35)(44,26)(26,18) 12 Pull ups Rest 3 minutes 2 Rounds of “Helen” Rest 2 minutes 1 round of “Helen” Another benchmark wod!  Today we...

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5 of May

Monday, May 5, 2014 Strength: Back squat – 60%x5, 65%x5, 70%x2x5 reps. Front squat – 60%x5, 65%x5, 70%x2x5 reps. Metcon: 9-6-3 Squat clean (185,125)(155,105)(65,35) Bar facing burpees It is a new week to maintain and improve fitness...

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Kelly

Saturday, May 3, 2014: “Kelly” 5 rounds: 400 Meter run 30 Box Jumps (24,20)(step up) 30 Wall Balls (20,14)(14,10)(10,6) A great way to end the week is with a classic CrossFit benchmark!  Get in for a wod and then go out and enjoy the...

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