Weighted Chin Ups 4 x 8
Close Grip Bench 4 x 8 (Tempo 40x1)


Then 5 Rounds for time of the following
5 push press (115/75 or 60% of your one rep max)
10 KB Swings
15 Burpees

Post wod
3 x 5 sots press (single arm with a KB)

There will be class today at 9 and 10 am.  We will have no afternoon classes today.  Feel free to complete a hero wod today, any one of your choice. 

We will have class today at 9 and 10 am. There will be no afternoon classes.

1000 meter run
30 Handstand Push Ups
1k Row

Post WOD
3x8 Behind the neck press

We will have class on Monday May 30th at 9 am and 10 am.  There will be no afternoon classes on Monday.  Please email me if you are interested in early afternoon classes. 

2011 regionals workout

21-15-9 reps of the following

Deadlifts (80% of your one rep max)
Box jumps (30/24)

Post wod
3x8 split squats

Remember to stop in tonight at seven pm join in a partner workout with CrossFit Bloomington-Normal. All are welcome and feel free to bring anyone you would like with you as well. Also this Saturday stop in for another regional workout. See how you stack up against the regional competitors.

Rest/Make Up Day

Stop by Friday Night at 7 pm to get a regional workout in with a few members from CrossFit Bloomington-Normal.  The workout will be done in small teams and it will be a rough one.  Please email me at derek@cfconstruct if you have any questions

Deadlift
Beginner 5-5-5-5
Advanced 10 x 3 (use 55-to 60% of your one rep max)

 Bent Over Rows
3 x 8

Then For time

2 K Row

Post Wod
30 GHD Sit Ups

Tuesday May 24

3 rounds for time of the following
10 front squats
10 burpees
10 box jumps


Mens divisions
165 pound front squat / 30 inch box jump
105 pound front squat / 24 inch box jump

Women's divisions
95 pound front squat / 20 inch box jump
65 pound front squat / 16 inch box jump

Challenge 1 prizes

Mens and women's winner will receive one month free crossfit
Runner up in each division will receive a 50 dollar gift card

Monday-
Today is day one of the May Challenge.  No need to sign up just show up Monday and Tuesday of this week and work out. For more information check out the link on the right. 

10 minutes to complete 2 tasks

1 rep max power clean and jerk
Max reps of strict pull ups

The clock will start and you will have ten minutes to complete as many pull ups as you can and record a 1 rep max clean and jerk. During the ten minutes you can work as long (or as little) as you wish on either exercise. One point per pound and one point per pull up. Record your total score

Friday

2-2-2-2 deadlift (advanced)
5-5-5 beginner

3x6 pendlay rows



Then for time

9-7-5 reps of the following
Squat snatch (115/75)
Chest to bar pull ups
Box jumps (30/24)

Post wod
5 sets of 7 hollow rocks
3 minute plank hold

rest/make up day

Wednesday

400 meter run
40 wall balls
40 kb swings
400 meter run
30 wall balls
30 kb swings
400 meter run
20 wall balls
20 kb swings
400 meter run
10 wall balls
10 kb swings

Kb swings are sinlge arm russian kb swings. Split reps each round in half, so the round of 40 would 20 swings with the left and then 20 swings with the right. Partition as needed. Weight for the wall ball is 20/14 and the kb is 1.5/1.

Post wod
40 ghd sit ups
Hip mobility drills

split jerk
1-1-1-1-1
(behind the neck)

Then
20 shoulder to over head (165/105)
40 burpees

Post wod
Free standing handstand holds

Dead lift
Advanced 3x5 (80% of your one rep max)
Beginner 5-5-5

Then 8 minutes for as many rounds as possible of the following
5 power cleans
10 pull ups
15 air squats

Post workout
3x8 weighted good mornings
3 minute plank hold (partition as needed)

CHECK OUT TUE UPDATE TO THE MAY CHALLENGE. NO NEED TO SIGN UP JUST SHOW UP.

rest/make up day

Strict Press
3-3-3-3

Then 3 Rounds for time of the following

400 Meter Run
25 Box Jumps

Post wod
10 Rope Climbs

Over Head Squat
3-3-3-3-3
(rest 3 minutes between sets and establish a new 3 rep max)


Post WOD
3x8 single arm bent over rows
25 Glute Ham Raises

Advanced =10 x 3 Dead lifts ( use 60% of your one rep max. and rest exactly 30 seconds between sets)

Beginner = 3 x 5

3 Rounds for time of the following

10 Front Squats (155/105)

50 Double Unders

10 KB Swings American (Heavy)

Post WOD

3x5 Good Mornings

25 GHD Sit Ups

-Close grip bench 4x8

-3 sets for max reps of chin-ups

Then For Time

10 Shoulder to OverHead Any Style  (165/115)

800 meter run

10 Shoulder to OverHead Any Style

800 meter run

10 Shoulder to OverHead Any Style

(70 % of your one rep max split jerk)

Post WOD

Shoulder mobility work

Squat

5-5-5-5

Hang Power Clean Ladder-

Complete 1 HPC minute , 2 HPC minute 2, 3 HPC minute 3...etc until failure to complete reps in the designated minute

(95/65) 

Post wod

3x8 Spilt Squat

rest/make up day
Will you be a part of the May 2011 Challenge?  If so check out the information and get signed up.  The first workout will be may 21and we will repeat it again six weeks later.  The most improved in each division will recieve a free one month pass to crossfit.

Strict Press
5-5-5

Then For Time

"Jackie"
1000 M Row
50 Thrusters
30 Pull Ups

Post WOD
5 Minute AMRAP of Double Unders

Dead Lift
2-2-2-2  (Load should be between 85-95% of your one rep max)


Then For time

30 Wall Balls (20/14)
30 Burpees
20 Wall Balls
20 Burpees
10 Wall Balls
10 Burpees

Post WOD
3x10 Back Extensions (Rest 1 minute between sets)
3x10 Ring Rows (Rest 1 minute between sets)

Rest / Make Up Day


2011 May Challenge

Saturday May 21st starting at 1pm. 

PART ONE
10 minutes to record a score, one point per pound and one point per pull up
1. max power clean and jerk
2. reps of strict pull ups


PART TWO

3 rounds of the following for time

10 front squats
10 burpees
10 box jumps
- ten minute rest between part one and two
-Bar must start on the ground for the front squats.
-entire foot must land on box


Mens divisions
 165 pound front squat/30 inch box jump
115 pound front squat/24 inch box jump


Womens division
95 pound front squat/20 inch box jump
55 pound front squat/16 inch box jump



-No cost to enter and prizes will be given for best performance and most improved.  
-Sign up sheets for heats will be posted next week

For Time


20 Front Squats

800 meter run

20 Over head squats

800 meter run

20 Back Squats

800 meter run

Set up one bar for all three lifts.  Bar must start on the ground and shoot to use 65% of your one rep max overhead squat



Post WOD
Hip mobility drills and foam rolling

Find a one rep max weighted pull up



12 minute amrap of the following

5 push press (135/95 or 70 % of your one rep max strict press)
25 double unders
5 burpee box jumps ( 24/20 entire foot must land on the box)


Post wod
500 meter row time trial

Deadlift
5-5-5-5

2 Power Cleans each minute for ten minutes
(work up to 80-85% of your one rep max)

Post WOD
3x5 barbell step ups
3x8 Weighted good mornings