Tuesday 7.2.19

Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th: 7am & 9am. Classes

Friday July 5th: Classes start at 9am and then normal schedule

 

STRENGTH:  

Strict Presses 

Wendler Week #1 

5 @ 65% of Base Weight 

5 @ 75% of Base Weight 

Max Effort @ 85% of Base Weight 

(min requirement = 5 Reps)
 

  • If this is your first cycle, your Base Weight = 90% of your 1 Rep Max. 
  • If you completed theist cycle and fulfilled all the requirements, then add 5#’s to your Base Weight.  This will the Base Weight you will use for the next month. 

 

WOD: 

Strict HSPU or Strict Press Biathlon 

21  – 15 – 9 

Strict HSPUS 

  • 800m Run before every set 
  • 200 m Run after every break in HSPU’s 
  • Kipping HSPU’s may be used 
  • Weight on Strict Press Should be today’s first lift 
  • 25 minute time cap

Monday 7.1.19

It was lovely night for Crossfit 508’s first “Drive In Movie” .

Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th: 7am & 9am. Classes

Friday July 5th: Classes start at 9am and then normal schedule

 

STRENGTH: 

Back Squats

Wendler Week #1

5 @ 65% of Base Weight

5 @ 75% of Base Weight

Max Effort @ 85% of Base Weight

(min requirement = 5 Reps)

  • If this is your first cycle, your Base Weight = 90% of your 1 Rep Max.
  • If you completed theist cycle and fulfilled all the requirements, then add 10#’s to your Base Weight.  This will the Base Weight you will use for the next month.

WOD:

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Front Squats (135/95)

15/12 Calorie Bike or 20/15 Cal Row

Saturday 6.29.19

Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th:   7am & 9am. Classes

Friday July 5th:  Classes 9am and on

 

WOD: 

3 Rounds: 

800m Run 

21 Toes to Bar 

30 Dumbbell Power Snatches (50/35) 

ADV: 18 Devils Presses 

 

Friday 6.28.19

Tonight, Friday June 28th, Movie Night at 508!!  Check it out Here 

 

WOD: 

25 Thrusters (95/65) (or lighter) 

400 Meter Run 

25 Chest to Bar Pull-ups or Ring Rows 

400 Meter Run 

25 Thrusters (95/65) (or lighter)
 

 

Cash Out: 

Bench Press 

5 sets of 5 (adding weight each set) 

– 20 Bandy Pull Apart after each Set 

Thursday 6.27.19

WOD:
500 – 400 – 300 – 200 – 100  

Meter Run or Row 

50 – 40 – 30 – 20 – 10  

Ab Mat Sit-ups 

100′ Walking Lunge After Each Round  

With DB’s in Hang Position (50/35)  

 

Cash Out:   

2 minute Pigeon Stretch Each Leg
 

Wednesday 6.26.19

Now taking orders for 508 Apparel!.  Men’s T’s, Women’s Tanks, Men’s Muscle Tanks and Lightweight Unisex Zip Up Hoodies.  Order here!

 

Wicked Women Weds 

There will be an extensive warm up and pre-WOD mobility block before WOD 

WOD: 

“Nancy” 

5 Rounds: 

400m Run 

15 Overhead Squats (95/65)
 

Or  

5 Rounds:   

400m Run / 500m Row or / .75-mile Bik 

15 Goblet Squats (Heavy KB if Possible) 

Or  

15 Squat Therapy with Plate  

https://youtu.be/ftyyoe-7U5A 

Tuesday 6.25.19

The outdoor water feature is now open.  Enjoy.

 

SKILL / STRENGTH:

Warm Up to Heaviest Weight being used in WOD

 

WOD: 

AMRAP 4:00 

27 Hang Power Cleans (95/65) 

27 Lateral Burpees Over Rower 

27/21 Calorie Row 

 

Rest 4:00
 

AMRAP 4:00 

21 Hang Power Cleans (115/85) 

21 Lateral Burpees Over Rower 

21/15 Calorie Row
 

Rest 4:00
 

AMRAP 4:00 

15 Hang Power Cleans (135/95) 

15 Lateral Burpees Over Rower 

15/12 Calorie Row

Monday 6.24.19

The 4th Annual Ditano Day Throwdown and BBQ!!!!
When: Saturday July 27, 2019
Who is invited: EVERYONE
What time: 9am – noon-Team Throwdown for All Levels
Noon – 3: BBQ for everyone!!

Order your own Crossfit 508 “Ditano Day” Shirt!!!  Shirts are $20 and the deadline will be Friday July 12th.  

 Find Out More info. Register and Order Shirts Here

 

Strength 

EMOM10  

5 Single Leg Barbell Deadlifts – movement demo 

(RDL with BB) 

Odd- Left Leg 

Even- Right Leg
 

WOD 

3 Rounds 

In 4 Minutes Complete 

25 Kettlebell Swings (Heavy)  

20 Push Ups 

Then AMRAP Double Unders 

Rest 1 Minute 

Saturday 6.22.2019

The 4th Annual Ditano Day Throwdown and BBQ!!!!
When: Saturday July 27, 2019
Who is invited: EVERYONE
What time: 9am – noon-Team Throwdown for All Levels
Noon – 3: BBQ for everyone!!

Register, Pre-Order T-Shits and Find Out More Here

WOD:

Teams of 3, AMRAP 30:

15/ 8 Calorie Row

10 Medball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds – 95/65

2nd 6 Rounds – 115/85

3rd 6 Rounds – 135/95

4th 6 Rounds – 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.

Friday 6.21.19

STRENGTH:

Front Squats or OHS

5 @ 75% of Base

5 @ 85% of Base

Max Effort @ 95% of Base

 

WOD:

(18 minute Time Cap)

800m Run

50 DB Snatches or  SA DB Push Presses

800m Weight Vest Run

30 Pull-Ups

20 Burpee Box Jumps