Monday March 26, 2018 by Dawn Marie | March 26, 2018 | WOD | 0 comments

 

Attention Competitors and Full-Time Athletes recieving CrossFit 508's Programming.  We have just updated our email server but in the process my Distibution list of those recieveing programming has been wiped out. 

If you would like to continue recieving the weekly prgramming, please email dawnmarie@crossfit508.com

 

Skill / Strength:

Deadlift

2-2-2-2-2

(We Are not going for maxes today.  We just want to feel heavy weight)

 

WOD

15 Bar Facing Buprees

Into…

3 Rounds of

21 Shoulder 2 Over Head (95#/65#)

50 Double Unders

Into

15 Bar Facing Buprees

 

Saturday March 24, 2018 by Dawn Marie | March 24, 2018 | WOD | 0 comments

Partner WOD:

3 Rounds:

80/60 Calorie Row

50 Box Jumps

40 Power Snatches (95,65)

30 Burpee Lateral Jumps

20 Overhead Squats 

Friday March 23, 2018 by Dawn Marie | March 23, 2018 | WOD | 0 comments

WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups 9 thrusters

9 chest-to-bar pull-ups 12 thrusters

12 chest-to-bar pull-ups 15 thrusters

15 chest-to-bar pull-ups 18 thrusters

18 chest-to-bar pull-ups 

Thursday March 22, 2018 by Dawn Marie | March 21, 2018 | WOD | 0 comments

They  got their 3.21 miles in for World Down Syndrome Day! #321 #worlddownsyndromeday #5166meters #ceceliasadventures

 

WOD 
2 Rounds
3 Minutes Work / 1 Minute rest

1. Row for Calories

2. AMRAP
4 Hang DB Squat Clean Thrusters (50,35)
30 Double Unders

3. Bike for Calories

4. AMRAP
10 Deficti DB Push Ups

10 Weighted Sit Ups

Wednesday March 21, 2018 by Dawn Marie | March 21, 2018 | WOD | 0 comments

Russ from PaleoEthics will be at 508 all morning with sample and deals on PaleoEthics products.  Including their Recovery, Vegan, Super Greens….

 

 

WOD:

4 Rounds

15 Kettlebell Swings (32kg/24kg)

15 Burpees

15 Toes 2 Bar

 

Tuesday March 21, 2018 by Dawn Marie | March 20, 2018 | WOD | 0 comments

Skill / Strength:

PAUSE FRONT SQUAT

On the Minute x 10
1 Pausing Front Squat

Building to a Moderate Today, not a Max.
3-Second Pause in the Bottom.

 

WOD:

4 Rounds, Every 3:00:

300/250 Meter Row

15 Wallballs (20/14)

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

Skill / Strength:

Hang Power Clean 

5-4-3-2-1

 

WOD

AMRAP 10:

10 Hang Power Cleans (135/95)

15 Burpee Box Jumps

20 AbMat Sit-Ups

Rest 3 minutes then…

2 minute AMRAP 

Chest 2 Bar Pull Ups

 

3 | 4 | 5 | 6 | 7 |