Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to Sept.17/11
The boys putting up some big weight
Partner/Team WODs: Love ‘em or hate ‘em? Why?
Back Squats
10-10-10-10-10-10-10-10-10-10
Score is total weight
(If you do 150# successfully for every set, your score will be 15,000#)
Awesome Saturday workout!
Please sign up on the whiteboard if you’re coming to Poker Night (Sat @8pm).
3 rounds
15 Jerks (135/95#)
15 L-Pullups
Compare to Jan.6/12
Shawn getting full extension on his cleans
Click HERE to see the three big announcements!
“Get up and stay there”
5 rounds
1 Muscle-up
5 Ring Dips
20 Double Unders
Shawna showing great composure in her first class
Run 800m
80 Double Unders
Run 400m
40 Double Unders
Run 200m
20 Double Unders
Run 100m
10 Double Unders
Compare to May 24/11
The Swim Crew
Skill of the Week – Rope Climbs
Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean (165/110#)
1 Push Jerk
Compare to Oct.11/11
Chantal benching some big weight
In no particular order…
We have a new link on the site that was just updated yesterday – Nutrition. Tried to keep it basic, but helpful. Let me know what you think.
Our CrossFit Kids pilot program will be running on Wednesday’s at 5:15pm starting May 16th. That means the schedule for the evening classes will move ahead by 15 minutes (just like Mondays). See ZenPlanner for the updated schedule. Eight kids have been selected and will be our guinea pigs for 4 weeks. After that, we will open up the program to others.
At the gym on May 12 @ 8pm, we’re going to be hosting a Poker Night. All levels of experience are welcome, as it will be a fundraiser for our Dragon Boat team. We’ll have some snacks and munchies, just BYOB.
The actual Dragon Boat Race is on May 26th. We still need 8 more people to complete our team. Register here if you’re available. If you’re on the team, we have a practice scheduled at 7pm on May 23rd.
On June 3rd, there’s a fundraiser race for Kendric Campbell. There is 2km walk/run and a 5km walk/run. You can register here for the event.
And finally, the Atlantic Hopper Event is fast approaching. The date is July 28th, so mark it on your calendar. It’s an event you don’t want to miss! Registration will be open in June.
The setup at last year’s Hopper
Hand-release pushups: Same, easier or harder than regular pushups?
AMRAP in 8 min
1 OHS (135/95#)
2 Ring Dips
2 OHS
4 Ring Dips
3 OHS
6 Ring Dips
Etc…
Hands up and chest down
A double dose of Tabata Double Unders.
20 seconds on, 10 seconds off for 16 rounds.
Compare to March 17/11
Thrusters and biking...what a beautiful combination
