Monday October 1, 2018 by Dawn Marie | October 1, 2018 | WOD | 0 comments

6 Week Running Challenge!!

Want to be able to run a 5k? Or want a better 5k?

This Challenge is for you!!!

- We will have 2 Different Tracks. One for those wanting to improve their run and one for those who want to be able to run a 5k
- Each Running Program will have 3 days of training per week
- You may do your training as extra work or sub out for a WOD
- We will set up a Private Facebook Group to share info and help you find people to train with
- Cost $20 due at The Kick Off
- Everyone that Completes a minimum of 15 out of the 18 training assignments will receive a cool long sleeved 508 Running Challenge Shirt.


Important Dates:
Sunday October 7th @ 9am - Kick Off & Long Run Test

Sunday October 14th @ 9am - Running Clinic with Coach Colleen & Short Run Test

Sunday November 18th @ 9am: Run Re-Tests

Sign Up by showing Up Sunday October 6th and take your first Test Run!!!

 

Competitor

Skill / Strength:

Back Squats (De-load Week)

Every 90 seconds

5 Reps @ 70% of Back Squat

4 Reps @ 74% of Back Squat

3 Reps @ 78% of Back Squat

5 Reps @ 74% of Back Squat

4 Reps @ 78% of Back Squat

3 Reps @ 82% of Back Squat

 

WOD

EMOM 12

7 Kettlebell Swings (32kg/24kg)

6 Clapping Push-ups

5 Toes to Bar

Sport

Skill / Strength:

Back Squats (De-load Week)

Every 90 seconds

5 Reps @ 70% of Back Squat

4 Reps @ 74% of Back Squat

3 Reps @ 78% of Back Squat

5 Reps @ 74% of Back Squat

4 Reps @ 78% of Back Squat

3 Reps @ 82% of Back Squat

 

WOD

EMOM 12

7 Russian Kettlebell Swings (24kg/16kg)

6 Push-ups

5 Toes to Bar

Fitness

Skill / Strength:

Back Squats (De-load Week)

5 Rounds

Every 90 seconds:

5 Reps @ 75% of Back Squat

 

WOD

EMOM 12

7 Kettlebell Swings (16kg/12kg)

6  Push-ups

5 Knee Ups or Toes to Rig

Saturday September 29, 2018 by Dawn Marie | September 29, 2018 | WOD | 0 comments

Main Classes

Teams of 3, For Max Reps:

0:00 – 5:00 – Front Squats

5:00 – 10:00 – Row for Calories

10:00 – 13:00 – Rest

13:00 – 18:00 – Back Squats

18:00 - 19:00 - Transition Outdoors

18:00 – 24:00 - 50m Shuttle Runs

24:00 - 25:00 Transition Indoors

25:00 - 30:00 Double Crunches

 

 

- Only 1 Athlete will work at a time

- Squat Loads Increase Every 30 Reps:

 

Athletes are not to exceed the weights below

Front Squats: (115/80), (135/95), (Max 155/105)

Back Squats: (155/105), (185/135), (Max 225/155)

 

Friday August 28, 2018 by Dawn Marie | September 28, 2018 | WOD | 0 comments

As most of you have been seeing, we have been writing up our workouts on the whiteboard in 3 different versions.   I think that our coaches have been doing a great job at explaining what this means (and/or does not  mean) to everyone.  But just to clarify a couple things. 

 

Here is what it all boils down to…

  • We value, respect and support all the members at CrossFit 508.
  • We hope that looking at that day’s WOD,  everyone see’s something that will make them get stronger, fitter and/or happy to show up.
  • You are never looked into a certain category of WOD.  Just because you are doing a “Fitness” WOD one day does not mean you can’t do a “Sport” WOD the next.  
  • You may combine any of the options.  Maybe you can do the “Sport” weight but want the “Fitness” skill….GREAT!
  • We all have different goals. We all need different loads and movements to achieve them.

 

Fitness

Skill / Strength:

10 minutes to build to a heavy 2 Shoulder 2 OH 

 

WOD 

7 Minute AMRAP

5 Shoulder to Overhead (75,55)

7 Jumping Pull Ups 

9 Wallballs

 

Rest 3 Minutes

 

5 Minute AMRAP

3 Shoulder to Overhead (95,65)

5  Jumping Pull Ups

7 Wallballs

Sport

Skill / Strength:

10 minutes to build to a heavy 2 Shoulder 2 OH 

 

WOD 

7 Minute AMRAP

5 Shoulder to Overhead  (135,95)

7 Pull Ups

9 Wallballs

 

Rest 3 Minutes

 

5 Minute AMRAP

3 Shoulder to Overhead (165, 115)

5 Pull Ups

7 Wallballs

Competition

Skill / Strength:

10 minutes to build to a heavy 2 Shoulder 2 OH 

 

WOD 

7 Minute AMRAP

5 Shoulder to Overhead  (135,95)

7 Pull Ups

9 Wallballs

 

Rest 3 Minutes

 

5 Minute AMRAP

3 Shoulder to Overhead (165, 115)

5 Pull Ups

7 Wallballs

 
 

Thursday September 27, 2018 by Dawn Marie | September 27, 2018 | WOD | 0 comments

WOD:

15 minutes of Flight Simulator

- This is a jump rope Work Out  that will work on your skills as well as you work capcity.  

- You may work sets of Double Unders, Single or Triple Unders. 

 

Post WOD:

Calve Mashing with Lax Ball or KettleBell

 

Then…

 

Cashout:

50-40-30-20-10

Sit ups

Flutter Kicks (L+R=1)

6 minute Time Cap

 

Wednesday September 26, 2018 by Dawn Marie | September 26, 2018 | WOD | 0 comments

WOD :

4 Rounds

25 Calorie Row

25 Burpees

(20 minutes time cap)

 

 

Cash Out:

3 Rounds of:

10 Single Arm DB Presses from Kneeling position on the floor

15 Monster Sit Ups

20 Russian Twists

30 Banded Pull Downs

 

Tuesday September 25, 2018 by Dawn Marie | September 25, 2018 | WOD | 0 comments

As most of you have been seeing, we have been writing up our workouts on the whiteboard in 3 different versions.   I think that our coaches have been doing a great job at explaining what this means (and/or does not  mean) to everyone.  But just to clarify a couple things. 

 

Here is what it all boils down to…

  • We value, respect and support all the members at CrossFit 508.
  • We hope that looking at that day’s WOD,  everyone see’s something that will make them get stronger, fitter and/or happy to show up.
  • You are never looked into a certain category of WOD.  Just because you are doing a “Fitness” WOD one day does not mean you can’t do a “Sport” WOD the next.  
  • You may combine any of the options.  Maybe you can do the “Sport” weight but want the “Fitness” skill….GREAT!
  • We all have different goals. We all need different loads and movements to achieve them.

 

Fitness 

WOD

21 Kettlebell Swings

21 Goblet Squats

42 push-ups

15 Kettlebell Swings

15 Goblet Squats

30 push-ups

9 Kettlebell Swings

9 Goblet Squats

18 push-ups

 

Men: 24kg

Women 16kg

Sport

WOD

21 Power Snatches + OHS

42 push-ups

15 Power Snatches + OHS

30 push-ups

9 Power Snatches + OHS

18 push-ups

Men: 75 lb.

Women 55 lb.

Competitor

WOD

21 squat snatches

42 push-ups

15 squat snatches

30 push-ups

9 squat snatches

18 push-ups

Men: 95 lb.

Women 65 lb.

 

Monday September 24, 2018 by Dawn Marie | September 24, 2018 | WOD | 0 comments

As most of you have been seeing, we have been writing up our workouts on the whiteboard in 3 different versions.   I think that our coaches have been doing a great job at explaining what this means (and/or does not  mean) to everyone.  But just to clarify a couple things. 

 

Here is what it all boils down to…

  • We value, respect and support all the members at CrossFit 508.
  • We hope that looking at that day’s WOD,  everyone see’s something that will make them get stronger, fitter and/or happy to show up.
  • You are never looked into a certain category of WOD.  Just because you are doing a “Fitness” WOD one day does not mean you can’t do a “Sport” WOD the next.  
  • You may combine any of the options.  Maybe you can do the “Sport” weight but want the “Fitness” skill….GREAT!
  • We all have different goals. We all need different loads and movements to achieve them.

 

Fitness

 

Skill/ Strength:  BACK SQUAT

All sets are to be completed “On the 4:00”,

6 Reps @ 80% of Back Squat

 

 

WOD:

10 minute AMRAP

15 Knee Ups

3 Walk Walks

Sport:

 

Skill/ Strength: BACK SQUAT

 

All sets are to be completed “On the 4:00”

On the 0:00… 10 Reps @ 73% of Back Squat

On the 4:00… 8 Reps @ 78% of Back Squat

On the 8:00… 6 Reps @ 83% of Back Squat

On the 12:00… 4 Reps @ 88% of Back Squat

On the 16:00… 2 Reps @ 93% of Back Squat

 

WOD:

10 minute AMRAP

15 toes-to-bars

3 Walk Walks

Competitor:

 

Skill/ Strength: BACK SQUAT

 

All sets are to be completed “On the 4:00”

On the 0:00… 10 Reps @ 73% of Back Squat

On the 4:00… 8 Reps @ 78% of Back Squat

On the 8:00… 6 Reps @ 83% of Back Squat

On the 12:00… 4 Reps @ 88% of Back Squat

On the 16:00… 2 Reps @ 93% of Back Squat

 

WOD:

10 minute AMRAP

15 toes-to-bars

50’ HS Walk

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