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WOD – CrossFit – Thursday – 06/01/17

4 Sets: One set every 10:00
Run 400m
Row 500m
Bike 20/15 calories
30 Abmat situps
    Post fastest and slowest time

Bootcamp – Thursday – 06/01/17

A. Chipper! For Time:
800m run
25 pull ups (scale to ring rows)
25 Burpees
25 OH plate walking lunges (total steps) 35/25
25 goblet squats (53/35)
25 OH plate walking lunges (total steps) 35/25
25 burpees
25 pull ups (scale to ring rows)
800m run
B. On your own…..Accumulate 75 (at your pace)
Sit-ups or V-ups or Hollow Rocks

WOD – CrossFit – Wednesday – 05/31/17

A. For Time:
30/25 calorie bike
15 Burpees
     rest until 10:00 mark
B. 21-15-9
Deadlifts 155/105
      Perform 60 Dubs OR 120 singles, after each round

Bootcamp – Wednesday – 05/31/17

A. AMRAP 10:
8 KB swings
12 Jumping squats
16 Double Unders (scale to 32 single jumps….use ‘air rope’ if needed)
REST 5 Minutes
B. AMRAP 10:
8 Med-ball thrusters
12 Abmat Sit-ups
8 Ring Rows (keep tight plank, & use full range of motion)

WOD – CrossFit – Tuesday – 05/30/17

A. Power clean.
12 Minutes to build to a heavy single
B. For Time:
Row 500m
20 Power cleans 95/65
Rest exactly 5 min, then repeat
C. Cool Down:
Easy rowing or biking with some foam rolling to flush away soreness from monday

Bootcamp – Tuesday – 05/30/17

AMRAP 20:
10 Box Jump Overs 24/20
8 Knees to Elbows
10 Alt. Reverse Lunges (total steps)
4 Walk The Floors
200m Run

WOD – CrossFit – Monday – 05/29/17

murph+photo

HAPPY MEMORIAL DAY!

****Class times are 8am, 9am & 10am****

Murph:

1 mile Run

100 Pull-ups (scale to ring rows or jumping pull-ups)

200 Push-ups

300 Air Squats

1 mile run

– OR –

Partner Murph: (Teams of 2)

1 mile Run (scale to 800m run)

100 Pull-ups (scale to ring rows or jumping pull-ups)

200 Push-ups

300 Air Squats

1 mile run (scale to 800m run)

(break up reps between partners as needed. The run is together)

 

Bootcamp – Monday – Memorial Day – 05/29/17

****Class times are 8am, 9am & 10am (with coach Emily and Coach Sam)***

Partner Murph:

1 mile Run (scale to 800m run)

100 Pull-ups (scale to ring rows or jumping pull-ups)

200 Push-ups

300 Air Squats

1 mile run (scale to 800m run)

(break up reps between partners as needed. The run is together)

WOD – CrossFit – Friday – 05/26/17

Memorial Day Hours

AMRAP 20:
800m run buy in, then AMRAP of:
20 buprees
20 power cleans 135/95
20 calorie bike
20 thrusters

Bootcamp – Friday – 05/26/17

Memorial Day Hours

AMRAP 25:
7 Burpees
7 Goblet Squats
7 Pull-ups
100m single arm farmers carry (50m right hand, 50m left hand)
100m Run
 

Post rounds + reps and load used.

(use same weight for goblet squats and farmers carry. May use KB or DB)
(farmers carry counts as 1 rep for scoring purposes)
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