Weighted Dips
5-5-5-5-5

Plyometric Drills


Then For time

400 Meter Run
25 Squat Jumps
400 Meter Run
25 Plyo Push Ups
400 Meter Run
25 Burpees

Post WOD
40 GHD Sit Ups

May 2011 Challenge Finals

 This Saturday July 2nd, the finals for the May 2011 Challenge will be held at 9, 10 and 11 am. We will be repeating part one of the challenge with the winners in each men's and women's divisions receiving a free month of crossfit.  If you are unable to attend this Saturday please email me and we will set up a time to make it up.

Deadlift
5-5-5-5


Then 10 Minutes for as many rounds as possible of the following

3 Power Cleans
5 Weighted Chin Ups
15 Double Unders


Post WOD
Advanced = Find a one rep max weighted good morning
Begginer  3 x 6 weighted good mornings

Press
1-1-1-1-1


Then For Time
20 Shoulder To Overhead
40 Pull Ups


Post WOD
3 x 5 KB Clean and Press
2 Minute Handstand Hold

Complete Five Rounds of the following

400 Meter Run
21 KB Swings
12 Pull Ups

Rest Exactly 2 Minutes between each round

Post Wod
Skin The Cat Skill Work

Hang Power Snatch 3x3

1 Min Box Jumps (24/20)

1 Min Ring Rows

1 Min Power Wall Balls (20/14)

1 Min Toes 2 Bar

1 Min Rest

Record total rep at each exercise and total final score

Post WOD
30 Glute Ham Raises

As a reminder there now is a 5 pm class on Thursday evenings every week.  Please email me with any other class time suggestions.  

Part 1:             Back Squat 1 set for Max reps (Body weight or 60-70% 1RM)

Score= weight+reps

Part 2: Tabatta squats

            Score=total reps

Part 3: 1 Mile run

            Score=time

Post:             30 Back extensions

BB Bench Press 5-5-5-5-5 RM

Then for time:

500 M Row (Damper between 7 - 10)

30 Burpee pull up

Post:    50 GHD sit-ups (Partition as needed)

            3 min AMRAP DUs

10-9-8-7-6-5-4-3-2-1 reps of the following
Power clean (155/105)
Chest to bar pull ups
Russian kb swings (2/1.5)

Post wod
3x8 snatch grip deadlift
Tempo (40x1)

Back squat
5-5-5

Then for time

4 rounds for time of the following

7 overhead squats 135/95   (50 to 60 percent of your one rep max ).
50 double unders

Post wod
30 ghd sit ups
25 back extensions

Squat Clean
1-1-1-1-1

Post WOD
500 Meter row
4x6 good mornings

close grip bench
4 x 8
rest 2 minutes between sets
(tempo 4020)

weighted pull ups
5x5
3021 

400 meter run
50 Double Unders
40 Wall Balls ( Power wall balls)
30 Push Press  (95/65)
20 Push Ups
10 Hand stand Push ups
400 meter run

Post wod
Shoulder flexibility work

Advanced
Front squat 1-1-1-1-1

Beginner
Front Squat
5-5-5


Then for time
3 rounds of the following
10 power cleans 135/95 (or 55 % of your one rep max)
20 kb snatches (10 each arm 1.5/1)


Post wod
4x6 pendlay rows.

George finishing a round of thrusters

8 x 400 meter run

rest 2 minutes between each round

Post wod
30 Lateral box jumps (15 each side)
10 Minutes on the foam roller

Friday

hang squat snatch (advanced)
6x2 
hang power clean (beginner)
6x2

Heavy Fran
15-12-9
Thrusters  (135 / 95 )
weighted chin ups (20 pounds)

post wod

30 GHD Sit Ups
Hip Mobility Drills

Jenn having some fun in the 95 degree heat

Are you drinking enough water? How much is enough?
There are no definitive studies that pin point an exact amount of water to drink daily. But if you drink half of your body weight in ounces spread out throughout the day you should see better results while training and over all better health!

Squat clean skill work


3 rounds of the following
4 dead lifts (80% of 1 rep max )
500 meter row
50 double unders

Post wod
3x8 weighted good mornings

 weighted pull up  (wide grip)
5x5 tempo 3021

KB Power clean and Press
3 x 5 each arm



Then for time 5 rounds of the following

5 shoulder to over head
10 burpees

Post WOD
Shoulder mobility work- some great stuff on this site that everyone needs to work on! 
Link to CrossFit Mobility WOD

Front Squat
5x6
Tempo 30x1
Rest 90 seconds between rounds


Then 10 rounds for time of the following

3 hang squat cleans (95/65)
5 box jumps (30/24)

Post wod
3x8 snatch grip deadlift

Turkish Get Up
3-3-3-3-3

Then 3 rounds of the following with 2 minutes rest between

500 meter row
400 meter run
20 push ups
10 handstand push ups

rest exactly 2 minutes between each round

Mike back in action

Power clean and jerk
3-3-3-3

Then

"Fran"

21-15-9
Thrusters
Pull ups

Post wod.
Hip mobility drills

Make / Rest Day

We will have a 5 pm class today.  Every Thursday there will now be a 5 pm class.  Please email me if you have any other class times you would like. 

Front Squat
5 x 8 (Tempo 4020)

Snatch Grip Dead lift 3 x 8 (40x0)

Then For Time 3 Rounds of the Following

400 M run
50 Double Unders

Post WOD
3 x 10 Back Extensions