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

4/16/14

GOSPEL!!

GOSPEL!!

WARM UP

3 Rounds
250 Meter Row
5 Inch Worms
10 Scorpions
15 Jumping Pull-ups
20 Walking Lunges
25 Jumping Jacks

STRENGTH/SKILL

20 Muscle Ups or
20 Bar Muscle ups or
30 Chin Strict Ups + 30 Strict Ring Dips
Rest as needed

WOD

OTM for 15 Minutes
5 Deadlifts 225/155
40 Double Unders
(singles 2:1)

Rest 2 Minutes

Tabata
Hollow Rock
Sit-ups

4/15/14

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WARM UP

3 Rds w/ empty bar
5 High Hang Power Clean
5 Hang Power Clean
5 Power Clean
10 Scap Push Up
15 Sec Y Hold ea side

STRENGTH
EMOTM for 10
3 Hang Power Clean @ 70%

WOD
10 Min AMRAP

10 Front Squats 135/95
100m Sprint

REST 3 MIN

10 Min AMRAP

10 Pull-ups
10 Burpees