Saturday May 18, 2019 by Dawn Marie | May 18, 2019 | WOD | 0 comments

COMP & SPORT:

30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs (15')

... Directly into...

21 Clean and Jerks

21 Clean and Jerks

21 Clean and Jerks

21 Clean and Jerks

21 Clean and Jerks

(115/95) (135/105) (155/115) (185/125) (205/135)

Or  Start @ 55% and build to 85%

FITNESS:  

3 Rounds:

200m Team Single Arm Farmers Carry (use heavy DB)

50 Burpees

30 Ring Rows

... Directly into...

21 Clean and Jerks

21 Clean and Jerks

21 Clean and Jerks

21 Clean and Jerks

21 Clean and Jerks

Start Light and Build to Heavy

 

Friday May 17, 2019 by Dawn Marie | May 17, 2019 | WOD | 0 comments

COMP

Strength:

OHS or Front Squats

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


 

WOD

5 Rounds

400m Run

5 Burpee Bar Muscle Up + 5 Burpee Pull Up

SPORT

Strength:

OHS or Front Squats

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


 

WOD

5 Rounds

400m Run

10 Burpee Pull-ups

Strength:

OHS or Front Squats

5 Sets of 3 Reps

Climbing in weight


 

WOD

5 Rounds

400m Run or 500m Row

10 Burpees 2 Target

Thursday May 16, 2019 by Dawn Marie | May 16, 2019 | WOD | 0 comments

We’d like to introduce Jacob James Grenga to the 508 family.  Jacob was born May 14, 2019 at 6:45pm.  Weighing 7 lbs 12 oz and 20 inches long.  Congrats to Amy and Coach Mike!!

 

COMP/ SPORT / FITNESS

WOD:

800m Run

50 Kettlebell Swings

400m Run

50 Double Unders

200m Run

100m Walking Lunges

200m Run

50 Double Unders

400m Run

50 Kettlebell Swings

800m Run

 

Wednesday May 15, 2019 by Dawn Marie | May 15, 2019 | WOD | 0 comments

Come on in Wednesday night and grab some tasty treats from Kettlebell Kitchen!!! They deliver fresh delish meals to CrossFit 508 twice a week.  They are perfect to keep you on track and make your life easier.

COMP & SPORT

Strength 1:

Strict Presses

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


Strength 2:

Deadlifts

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


WOD:

(20 minute time Cap)

3 Rounds for time of:

50 Air Squats

30 Sit-ups

20 Toes 2 Bar

10 Burpee Box Jumps

 

FITNESS

Strength 1:

Strict Presses

Sets of 3

Clinbling in weight


Strength 2:

Deadlifts

Sets of 3

Clinbling in weight

 

WOD:

(20 minute time Cap)

3 Rounds for time of:

50 Air Squats

30 Sit-ups

20 Toes thru Rings or Toes 2 Rig

10 Burpee Box Step Ups

 

 

Tuesday May 14, 2019 by Dawn Marie | May 14, 2019 | WOD | 0 comments

COMP

Skill / Strength:

Build to a Heavy Single

 

“Isabel”

30 Power Snatches (135/95)

 

Cash Out:

3 Rounds

10 Reverse Lunge (back rack bar used in WOD)

15/15 Bandy Side Steps

20 Bandy Pull Aparts

SPORT

Skill / Strength:

Build to a Heavy Single


“Isabel”

30 Power Snatches 75% of above

 

Cash Out:

3 Rounds

10 Reverse Lunge (back rack bar used in WOD)

15/15 Bandy Side Steps

20 Bandy Pull Aparts

 FITNESS

Skill / Strength:

Build to a Heavy Single

 

AMRAP 8:

6 Power Snatches @ 60 - 70% of above

18 Bar Hop Overs

 

Cash Out:

3 Rounds

10 Reverse Lunge (back rack bar used in WOD)

15/15 Bandy Side Steps

20 Bandy Pull Aparts

 

Monday May 13, 2019 by Dawn Marie | May 13, 2019 | WOD | 0 comments

2 Day Olympic Lifting Seminar  hosted by Providence Barbell

 

What Days: Sunday May 19 & Sunday June 2nd

When: 9am -11am

Where: CrossFit 508

Who can go: This is for any one interested in learning the proper technique of the Clean, Jerks and Snatches.  NO SPECIAL SKILLS NECESSARY.

How Much: $100 

How Many Can Attend: 20 max

Email dawnmarie@crossfit508.com to Register

COMP

Strength:

Back Squats

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


WOD:

3 Rounds:

15 Power Cleans (115/85)

20 Pushups

 

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

 

Into 1 Round:

50 Wall Balls (20#/14# - both to the 10' line)

(20 minute time cap)

SPORT

Strength:

Back Squats

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


WOD:

3 Rounds:

15 Power Cleans (115/85) or 60% of Clean 1RM

20 Pushups

 

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders or 2 minutes of Dubs

 

Into 1 Round:

50 Wall Balls (20#/14# - females to 9' line)

(20 minute time cap)

 

FITNESS

Strength:

Back Squats

Sets of 3 Reps

Climbing in weight



WOD:

3 Rounds:

15 Power Cleans

20 Pushups 

 (use moderate weight or 60% of Clean 1RM) 

 

Into 2 Rounds:

27/21 Cal Row

100 Singles or 2 minutes of Dubs

 

Into 1 Round:

50 Wall Balls

(Use Wall Ball that males can get over the 10' line - females to 9' line)

(20 minute time cap)

Saturday May11, 2019 by Dawn Marie | May 11, 2019 | WOD | 0 comments

 

WOD

"Daniel"

For time:

50 Pull-ups or Jumping Pull Ups

400 meter run or 500m Row

21 Thrusters

800 meter run or 1000m Row

21 Thrusters

400 meter run or 500m Row

50 Pull-ups  or Jumping Pull Ups

 

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