Friday June 1, 2018 by Dawn Marie | June 1, 2018 | WOD | 0 comments

Skill / Strength:

FRONT SQUAT

Strength:

4 Sets of 7

 7 Reps @ 60% of 1RM Front Squat

7 Reps @ 63% of 1RM Front Squat

7 Reps @ 66% of 1RM Front Squat

7 Reps @ 68% of 1RM Front Squat

(Athletes may sub squats with any other movement if they feel that they have overdone their squats for the week.  Just talk to your coach.) )

 

 

WOD

20 Lateral Barbell Burpees

Directly into…

3 Rounds:

10 Hang Squat Cleans (95/65)

10 Push Presses (95/65)

Directly into…

20 Lateral Barbell Burpees

 

May 31, 2018 by Dawn Marie | May 31, 2018 | WOD | 0 comments

WOD:

”ORLANDO"

21 Burpee Box Jumps, 800 Meter Run, 7 Rope Climbs

15 Burpee Box Jumps, 800 Meter Run, 5 Rope Climbs

9 Burpee Box Jumps, 800 Meter Run, 3 Rope Climbs

Wednesday May 30, 2018 by Dawn Marie | May 30, 2018 | WOD | 0 comments

Strength 1:

Push Press

Form a 1 RM

(See last week for point of reference)

 

Strength 2:

Back Squats

3 Sets of 10 Reps

(suggested weight-  70% of 1RM Back Squat)

 

Strength 3:

MIDLINE

3 Giant Sets:

20 seconds of L-Sits

20 Dumbbell Floor Presses (Video)

20 Plank Ups (Video)

30 Bicycle Crunches (R+L=1)

 

Tuesday May 29, 2018 by Dawn Marie | May 29, 2018 | WOD | 0 comments

WOD:
AMRAP 5:

15 Sumo-Deadlift High Pulls (75#/55#)

15 V-Ups 

Rest 3:00

AMRAP 5:

15 Hang Cleans

15 Burpees

Rest 3:00

AMRAP 5:

15 Push Presses

15 Box Jumps

 

Cash Out:

SHOULDER RECOVERY

3 Sets, Not for Time:

10 Front Raises

15 Rotator Retractions

30 Banded Pull-Aparts

Monday May 28, 2018 by Dawn Marie | May 28, 2018 | WOD | 0 comments

Classes @ 7:30am & 9:00 am 

ALL CrossFit athletes welcome, no matter what your skill level is.  

Come on in!

Saturday May 26, 2018 by Dawn Marie | May 26, 2018 | WOD | 0 comments

Monday, Moeorial Day, we will be honoring all those who gave the greatest sacrafice by doing "Murph" 

Today Classes as usual.

Sunday Open Gym 8 -10am

Monday 7:30am & 9am Classes Only

 

Teams of 3, with a 30:00 Cap:

60/45 Calorie Row, 60 Power Snatches, 60 Thrusters (75/55)

60/45 Calorie Row, 50 Power Snatches, 50 Thrusters (95/65)

60/45 Calorie Row, 40 Power Snatches, 40 Thrusters (115/80)

60/45 Calorie Row, 20 Power Snatches, 20 Thrusters (135/95)

60/45 Calorie Row, 10 Power Snatches, 10 Thrusters (155/105)

Friday May 24, 2018 by Dawn Marie | May 24, 2018 | WOD | 0 comments

Holiday Weekend Schedule

Saturday & Sunday; Regualar Class Schedule

Monday: "Murph" 7:30am & 9:00am

Tuesday : Back to Business

 

WOD:

8 minute AMRAP

Hand Stand Push Ups*

100m Run at each break

 

4 minutes Rest then…

 

Divide and Conquer

100 Kettlebell Swings (24kg/16kg)

100 Burpees

(time cap 15 minutes)

 

2 | 3 | 4 | 5 | 6 |