Tuesday November 20, 2018 by Dawn Marie | November 20, 2018 | WOD | 0 comments

Congrats to these 2 who laid it all out there and took 4th at their comp Saturday. 

 

HOLIDAY SCHEDULE

Wednesday Nov 21: Regular Schedule

Thursday Nov 22: 8am & 9am Classes

Friday Nov 23: 9am & Noon

Saturday Nov 24: Regular Schedule

 

Skill / Strength:

Find Heavy Single Power Clean

 

WOD:

Death by Power Cleans @ 70% of above

directly into 

Death by Burpees

Monday November 19, 2018 by Dawn Marie | November 19, 2018 | WOD | 0 comments

HOLIDAY SCHEDULE

Wednesday Nov 21: Regular Schedule

Thursday Nov 22: 8am & 9am Classes

Friday Nov 23: 9am & Noon

Saturday Nov 24: Regular Schedule

 

 

WOD

AMRAP 5

Buy In: 40/30 Calorie Row

Then…

12 Push Jerks

4 Burpee Box Jump Overs

 

Rest 5 minutes

 

AMRAP 5

Buy In: 40/30 Calorie Row

Then…

8 Push Jerks

4 Burpee Box Jump Overs

 

Rest 5 minutes

 

AMRAP 5

Buy In: 40/30 Calorie Row

Then…

4 Push Jerks

4 Burpee Box Jump Overs

 

FITNESS: (45/35) (65/45) (95/65)

SPORT: (65/45) (95/65) (115/85)

COMP: (95/65) (115/85) (155/105)

Saturday November 17, 2018 by Dawn Marie | November 17, 2018 | WOD | 0 comments

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

FITNESS

“Bradshaw”

10 Rounds

3 Dumbbell Strict Presses

6 Deadlifts (155 # /105#)

12 Jumping Pull-ups

42 Single Unders

SPORT

“Bradshaw”

10 Rounds

3 Handstand Push Up with mat

6 Deadlifts (185 # /125#)

12 Pull-ups

21 Double Unders

COMP

“Bradshaw”

10 Rounds

3 Handstand Push-ups

6 Deadlifts (225,155)

12 Pull-ups

21 Double Unders

Friday November 16, 2018 by Dawn Marie | November 16, 2018 | WOD | 0 comments

STRENGTH:

Hang Squat Cleans

3, 3, 3, 3, 3

 

 

WOD:

5 Rounds:

15 Hang Squat Cleans 

30 Push Ups

 

FITNESS (75#/55#)

SPORT (115#/75#)

COMP (135#/95#)

Thursday November 15, 2018 by Dawn Marie | November 15, 2018 | WOD | 0 comments

WOD:

10-9-8-7-6-5-4-3-2-1

Wall Balls

Kettlebell Swings

Box Jumps

 

Cash Out:

3 Rounds

20 Dumbbell Deadbugs (R + L =2)

30 second weighted Side Plank ( R then L)

November 14, 2018 by Dawn Marie | November 14, 2018 | WOD | 0 comments

Let's get stronger today!!!

 

STRENGTH 1:

Deadlifts

3, 3, 3, 3, 3

* Max Strict Pull Ups or Weighted Pull Ups after each set

 

STRENGTH 2:

3 Rounds:

50’ Walking Lunges DB OH in Right Arm

50’ Walking Lunges DB OH in Left Arm

10 Right Arm Thrusters 

10 Left Arm Thrusters

Tuesday November 13, 2018 by Dawn Marie | November 13, 2018 | WOD | 0 comments

Big Congrats to these 2 ladies for taking 1st Place in this Sunday's Ghetto Games here at CrossFit 508.  What a way to celebrate Tarsha's 1 year anniversary of graduating from Foundations!

 

FITNESS

WOD:

Partner Rowing Cement Mixer:

10 Rounds Total (5 Rounds each)

500m Row

12 Knee Ups

-Partner B begins as soon as Partner A Completes a fun round

 

Cash Out:

3 Rounds:

10 Monster Sit Ups

10 Plank Roll Outs (elbows on Med Ball)

10 Med Ball Hamstring Curls

SPORT / COMP

WOD:

Partner Rowing Cement Mixer:

10 Rounds Total (5 Rounds each)

500m Row

12 Toes 2 Bar or 5 Bar Muscle Ups

-Partner B begins as soon as Partner A Completes a fun round

 

Cash Out:

3 Rounds:

10 Monster Sit Ups

10 Plank Roll Outs (elbows on Med Ball)

10 Med Ball Hamstring Curls

2 | 3 | 4 | 5 | 6 |