Thursday December 12, 2018 by Dawn Marie | December 6, 2018 | WOD | 0 comments

WOD:

AMRAP 15:

20 push-ups

50 squats

 

Then…

 

7 rounds for time of:

10 burpees

20 sit-ups

 

Wednesday December 5, 2018 by Dawn Marie | December 5, 2018 | WOD | 0 comments

FITNESS

Skill / Strength:

Push Jerk

5, 4. 3, 2, 1

 

WOD

Ascending Ladder for 15:00:

1 Power Clean, 50 Singles, 6 Knee Ups

2 Power Cleans, 50 Singles, 6 Knee Ups

3 Power Cleans, 50 Singles, 6 Knee Ups

Rx - 95/65

SPORT

Skill / Strength:

Push Jerk

5, 4. 3, 2, 1

 

WOD

Ascending Ladder for 15:00:

1 Power Clean, 30 DU, 3 Chest 2 Bars or 6 Toes 2 Bar

2 Power Cleans, 30 DU, 3 Chest 2 Bars or 6 Toes 2 Bar

3 Power Cleans, 30 DU, 3 Chest 2 Bars or 6 Toes 2 Bar

Rx - 175/115

COMP

Skill / Strength:

Push Jerk

5, 4. 3, 2, 1

 

WOD

Ascending Ladder for 15:00:

1 Power Clean, 30 DU, 3 Bar Muscle-Ups

2 Power Cleans, 30 DU, 3 Bar Muscle-Ups

3 Power Cleans, 30 DU, 3 Bar Muscle-Ups

Rx - 205/145

 

Tuesday December 4, 2018 by Dawn Marie | December 4, 2018 | WOD | 0 comments

WOD

4 Rounds

15 Deadlifts

15 Bar Facing Burpees

FITNESS: (155/105)

SPORT: (185/135)

COMP:  (225,155)

 

 

Bullet Proofing:

3 Giant Sets:

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups

30 Glute Bridges

 

Monday December 3, 2018 by Dawn Marie | December 3, 2018 | WOD | 0 comments

CrossFit 508's 5th Annual Ho-Ho-HoDown for Heroes was just an awesome time!!! 44 athletes, 4 Volunteers and so many other donations raised over $1,600 for The Fisher House and wounded veterans families that could use a little cheer at this time year. Thank You to everyone who made this donation possible!!! What an amazing group of people.

 

 

FITNESS

SKILL / STRENGTH:

Back Squats

8, 6, 4

Front Squats 

3 Sets of 5 

(One click heavier than last week)

 

WOD:

"Jackie"

1,000 Meter Row

50 Thrusters (35#/25#)

30 Jumping Pull-Ups

SPORT / COMP

SKILL / STRENGTH:

Back Squats

8, 6, 4

Front Squats 

3 Sets of 5 

(2% heavier than last week)

 

WOD:

"Jackie"

1,000 Meter Row

50 Thrusters (45#/45#)

30  Pull-Ups

Saturday December 1, 2018 by Dawn Marie | December 1, 2018 | WOD | 0 comments

7am -9am Open Gym 

9am -Noon "Ho-Ho-Ho-Down for Heroes"

This is CrossFit 508's annual fundraiser and in-house team throwdown.  If you haven't signed up and want to join us, come on in! 

WODs and teams to be announced during the Ho-Down!

 

Friday November 30, 2018 by Dawn Marie | November 30, 2018 | WOD | 0 comments

Don't forget to sign up and/or donate to The Ho-Ho-HO-Down for Heroes!!!

 

WOD:

Teams of 3

2 Rounds

(30:00 Time Cap)

200 Meter Run each

100 Power Snatches

200 Meter Run each

100 Wall Balls 

200 Meter Run each

100 Thrusters

 

FITENSS : Barbell = (65#/45#). Wall Ball = (14#/10#)

SPORT/ COMP: Barbell = (95#/65#). Wall Ball = (20#/14#)

 

Thursday November 29, 2018 by Dawn Marie | November 29, 2018 | WOD | 0 comments

Midline

Tabata Hollow Rocks

-10s Rest= superman hold

 

WOD

20 Minute AMRAP

20 Pulls on the Rower

Then One Round of “Cindy”

5 Pull-ups

10 Push-ups

15 Squats

Scored by Calories rowed

 

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