Thursday August 9, 2018 by Dawn Marie | August 9, 2018 | WOD | 0 comments

Partner Wod

3 Rounds each round @ 90 seconds

Partner A: 15 Box Jumps then AMRAP Burpees

Partner B: 15 Box Jumps then AMRAP Burpees

 Score = Total # of Burpees

 

Then..

 

Sprint Boat Races

5 Rounds

250m/200m Row

200M Run

Rest 1 Minute

Score = Total Time 

 

Wednesday August 8, 2018 by Dawn Marie | August 8, 2018 | WOD | 0 comments

WOD:

8 Wall Walks or  100-ft. handstand walk

9 squat cleans

6 Wall Walks or 75-ft. handstand walk

12 squat cleans

4 Wall Walks or  50-ft. handstand walk

15 squat cleans

2 Wall Walks or  25-ft. handstand walk

Men: 185 lb.

Women: 135 lb.

 

Tuesday August 7, 2018 by Dawn Marie | August 7, 2018 | WOD | 0 comments

Today's heat is going to be rough.  So, bring plenty of water and be smart working out.  

 

Strength A:

DEADLIFT

Build to a Heavy Set of 10 Repetitions

 

Strength B:

3 Rounds not for time

9 Barbell Bench Presses

20 sec Chin Up Hold (palms facing the athlete, chin of pull up bar)

35 Band Pull-Aparts

Rest 2:00 between sets.

 

Strength C:

3:00 Kettlebell Bell Hold (32kg / 24kg)

Accumulate this total over sets as seen fit. 

Then..

Not for Time:

3 Sets:

25 AbMat Sit-Ups

25 V-Ups

25 Flutter Kicks (4-Count)

Rest 1:00 between sets.

 

Monday August 6, 2018 by Dawn Marie | August 6, 2018 | WOD | 0 comments

A big giant loud and proud 508 Congrats to this guy and his first ever Crossfit Games.  Way to go Adam!

 

Skill / Strength:

Build to a Heavy 5 Strict Press

 

 

Partner WOD:

80/60 Cal Row

50 Toes to Bar

50 Single Arm DB Snatches ( 50/35)

800m Run  (both run at same time)

50 Single Arm DB Snatches

50 Toes to Bar

80/60 Cal Row

 

Saturday August 4, 2018 by Dawn Marie | August 4, 2018 | WOD | 0 comments

Crossfit 508 representing at The CrossFit Games cheering on Coach Adam Izzo!!!

 

Catch Adam on CrossFit 508 FB live @ 11:15am , 1:30PM & 5:15PM.  Let's make sure he can hear us cheering all the way in Madison!!!!

 

WOD:

Hot Shots 19

6 Rounds:

30 Air Squats

19 Power Cleans(135#/95#)

7 Strict Pull Ups

400m Run

 

Friday August 3, 2018 by Dawn Marie | August 3, 2018 | WOD | 0 comments

Day 2 for Adam at The CrossFit Games.  Another day for Adam to lead by example.

His Events today are at 12:38 & 5PM.  Crossfit 508 wil be streaming live from the CrossFit 508 Facebook Page. 

 

Skill / Strength:

Build to Heavy 3 Overhead Squats

(If you are unable to go heavy with OHS, Please feel free to go with Front Squats)

 

WOD:

AMRAP 7

50 Double Unders

10  Overhead Squats (135#/95#)

(And again, you may go with front squats if needed)

Core Cash Out:

Double Alternating Tabata

Toes 2 Bar

Russian Twists w Med Ball

 

Thursday July 2, 2018 by Dawn Marie | August 2, 2018 | WOD | 0 comments

Day 1 of The 2018 CrossFit Games is in the books for Coach Adam Izzo!!!  Thursday will be a well deserved Rest Day for Adam.  Back to competing on Friday, Saturday and Sunday.

 

Warm Up:

800m Run

 

WOD:

Partner Amrap 12:

10 Burpees

10 DB Deadlifts (50#/35#)

100 ft. Farmer's Carry

(Partner A completes a full Round then Partner B completes a fun Round)

Rest 3 minutes then

Partners Complete 150 Push Ups for time



WOD:

Core Cash Out:

"Guts"

3 Rounds:

30 second Plank on Elbows

30 second Weighted Right Plank

30 second Weighted Left Plank

or 

"Butts"

3 Rounds:

5/5 Single Leg Unilateral Deadlift

5/5 Bulgarian Split Squats - use weight if able

25 Bandy Pull Aparts

 

1 | 2 | 3 | 4 | 5 |