Thursday January 18, 2018 by Dawn Marie | January 18, 2018 | WOD | 0 comments

Skill / Strength:

Rope Climbs

 

WOD:

2 Rounds:

50 Calorie Row

50 Double Unders

50 Sit Ups

50 Flutter Kicks (R+L=1)

Wednesday January 17, 2018 by Dawn Marie | January 17, 2018 | WOD | 0 comments

Skill / Strength:

Bench Press
5-5-5-5-5
Bent-over Row
5-5-5-5- 5

 

WOD:
15 Minute AMRAP
10 Toes to Bar
15 Push-ups
20 Front Rack Lunges (95,65)

Tuesday January 16, 2017 by Dawn Marie | January 16, 2018 | WOD | 0 comments

WOD:

21 Thrusters (95# / 65#)

80 Double Unders

15 Thrusters

60 Double Unders

9 Thrusters

30 Double Unders

 

Directly into…

 

15 – 12 – 9

Row for Calories

Hang Squat Cleans

 

Directly into…

12 – 9 – 6:

Barbell Facing Burpees

Overhead Squats

 

Cash Out:

Dead Hang Pull Ups

Monday January 15, 2018 by Dawn Marie | January 15, 2018 | WOD | 0 comments

Business as usual today.

 

SKILL / STRENGTH:

Back Squats

5 Reps @ 80%

2 Reps @ 83%

5 Reps @ 80%

2 Reps @ 86%

5 Reps @ 80%

2 Rep @ 89%

 

WOD:

AMRAP 2:30: Burpee Box Jump Overs

– Rest 1:00 –

AMRAP 1:30: Burpee Box Jump Overs

– Rest 1:00 –  

AMRAP :30: Burpee Box Jump Overs

 

Saturday January 13, 2018 by Dawn Marie | January 13, 2018 | WOD | 0 comments

WOD:

Teams of 3:

AMRAP 25:

100/70 Calorie Row, 100 Deadlifts

80/50 Calorie Row, 80 Hang Power Cleans

60/40 Calorie Row, 60 Front Squats

40/30 Calorie Row, 40 Push Jerks

20 Calorie Row, 20 Squat Clean Thrusters

Rx – 135/95

 

Friday January 12, 2018 by Dawn Marie | January 12, 2018 | WOD | 0 comments

Watch the leaderboard this weekend for Coach Adam Izzo (Men 35-39) and Coach Dawn Marie Angus (Women 50+) as they compete at Wodapalooza Friday, Saturday and Sunday in Miami.  You can also see love feed of events on the CrossFit 508 Facebook Page. 

 

WOD

3 Rounds:

Minutes 0-2 – 26 Alternating DB Snatches (50/35)

Minutes 2-4 – 30 Wallballs (20/14)

Minute 4-5 – 1:00 for Max Bar Muscle-Ups

Minute 5-6 – Rest

Scale: C2Bs or Jumping C2B’s

 

MIDLINE

Not for Time:

20 Strict Toes to Bar

30 Kipping Toes to Bar

60 AbMat Sit-Ups

 

Thursday January 11, 2018 by Dawn Marie | January 11, 2018 | WOD | 0 comments

WOD:

AMRAP 3:00

12/10 Calorie Row

12 Power Cleans (135/95)

Rest 3:00

 

AMRAP 3:00

12/10 Calorie Row

8 Power Cleans (175/115)

Rest 3:00

 

AMRAP 3:00

12/10 Calorie Row

4 Power Cleans (205/135)

 

Partner Cash Out:

3 Rounds of Kitten Ball w 6# Ball

10 Right

10 Left

10 Down the Center Throws

 

1 | 2 | 3 | 4 | 5 |