4/21/14

 

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PLEASE BE ON TIME!!!
GROUP WARM UP
10 MIN AMRAP

30 Double Unders
10 Single-leg KB Deadlift 10L,10R
30 Sit-ups
10 Push-ups

STRENGTH
Deadlift
3X3

WOD

30 Wall Ball 20/14
30 Ground to Overhead 135/95
30 Box Jumps 24/20
30 Front Squats 135/95
30 Burpees
30 Ground to Shoulder 135/95

*Last time we did this WOD at 95/65.

4/19/14

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WARM UP

Bruce’s Choice

WOD

“Chelsea”

EMOTM for 30 Min

5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock keep going for 30 min and see how many rounds you can complete.
CHALLENGE:
If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

4/18/14

STRENGTH CLASS/OPEN GYM TODAY @4:00

Have you ever wondered who’s really in charge?

Meet Monie AKA "The Wodmother". Want something programmed? Have any request? This is who to see.

Meet Monie AKA “The Wodmother”. Want something programmed? Have any request? This is who to see.

WARM UP

Run the short block
3 Rounds:
10 Runners Stretch
10 Scap Push Up
15 Sec Y Hold ea side

STRENGTH

Tabata Handstand Holds
Bottom to Bottom Tabata Squats

WOD

CROSSFIT GAMES OPEN WORKOUT 13.1

Includes Masters up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210120 pound Snatch, as many reps as possible

MASTERS – includes Masters 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/35 pound Snatch, 30 reps
30 Burpees
75/55 pound Snatch, 30 reps
20 Burpees
100/75 pound Snatch, 30 reps
10 burpees
120/90 pound Snatch, as many reps as possible

4/17/14

When you tell me CrossFit is too hard for you…..I laugh. These guys can do it but your probably right, you can’t.
Pictured: Don McKenney, of CrossFit Julia in Colorado, on his 90th birthday. (love his shirt)
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—Anne Thompson, 65, of Natural High CrossFit in Alabamasafe_image.php

-Mom (72) and Dad (74) CrossFit 22.

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WARM UP
Athlete Choice

WOD CHOICES
OPEN GYM
OLY BOARD WORK
OR

ROW WOD
1500m mod pace – 400m max
Rest 2 min
1200m mod pace – 300m max
Rest 2 min
900m mod pace – 200m max
Rest 2 min
600m mod pace – 100m max
Rest 2 min
300m easy/warm down