Monday June 25, 2018 by Dawn Marie | June 25, 2018 | WOD | 0 comments

Congrats to this crew on their 2nd place finish at Ranch Wars! 

 

WOD

10 Minute Ascending AMRAP

2 Wall balls

2 Single Arm Alt. Snatches (50,35)

4 Wall balls

4 Single Arm Alt. Snatches

6 Wall balls

6 Single Arm Alt. Snatches

 

ADV – (70/50 db; 30/20 wb)

 

Cash Out:

MIDLINE + STATIC HOLDS

3 Sets, Not for Time:

10 Weighted DB Sit Ups

20 Single Legged V-Ups

:20s Overhead DB Static Hold each side

 

Saturday June 23, 2018 by Dawn Marie | June 23, 2018 | WOD | 0 comments

WOD: "Josie"

Honoring the life and service of Deputy U.S. Marshal Josie Wells.  Deputy Wells was shot and killed as he and other members of the U.S. Marshals Fugitive Task Force attempted to serve an arrest warrant on a double-murder suspect at the Elm Grove Motel in Baton Rouge, Louisiana.  March 10, 2015

 

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

 30 burpees

 4 power cleans

 6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

  

Friday June 22, 2018 by Dawn Marie | June 22, 2018 | WOD | 0 comments

WOD:

Barbbell “300”

10 Rounds:

5 Strict CTB Pull-Ups

10 Barbell Repetitions*

15 Sit-Ups ***

In each of the 10 rounds, the barbell movement is different.

Round 1 – Push Presses

Round 2 – Lateral Barbell Burpees

Round 3 – Power Cleans

Round 4 - Push Ups

Round 5 – Reverse Front Rack Lunges

Round 6 – Front Squats

Round 7 – Bent Over Rows

Round 8 – Squat Cleans

Round 9 – Deadlifts

Round 10 – Thrusters

 RX  (135#/95#)

 

Thursday June 21, 2018 by Dawn Marie | June 21, 2018 | WOD | 0 comments

Skill / Strength:

Handstand Holds

Handstand Walking

 

WOD:

6 x 400m Sprints

Work = Rest

 

Core Cash Out:

Courtesy of Bill

3 rounds

100m Single Arm Farmers Carry (32kg/ 24kg)

50 Sit Ups

100m = 50m Right Arm / 50m Left Arm

 

Wednesday June 20, 2018 by Dawn Marie | June 20, 2018 | WOD | 0 comments

Skill / Strength:

Split Jerks

 

WOD (courtesy of CrossFit.com)

Complete as many rounds as possible in 12 minutes of:

5 deadlifts

3 weighted bar muscle-ups

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups

Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

- Scale Weight as needed for Deadlifts 65%-70%of 1RM

- Soooo many sclaes for the Weighted Bar Mu's.  

 

Tuesday June 19, 2018 by Dawn Marie | June 19, 2018 | WOD | 0 comments

Learn proper running technique and form from Coach Colleen
 
Date: Sunday June 24th
Time: 8am - 9:30 am
We would like to limit this to 15 athletes.
To reserve a space, email: dawnmarie@crossfit508.com
 
 
If you want to get better at running, you want to there!!
 
The goal of this Seminar is to LEARN. So, you will be doing short drills to learn how to improve your running technique.
(You will not be there to test how far or fast you can run.)
 

Skill / Strength:

Snatches

EMOM12

High Hang

Mid- Hang

Floor

 

 

WOD

10 Minute AMRAP

5 Power Snatches

7 Front Squats (115,75)

9 Pull Ups

 

Monday June 18, 2018 by Dawn Marie | June 18, 2018 | WOD | 0 comments

Skill / Strength:

Power Clean 

3-3-3-3-3 3 

 

WOD:

5 Rounds for time of: 

50 Double-unders 

10 Power Cleans, 135/95

 

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