THURSDAY MAY 31
WARM UP
3 rounds
20 seated russian twists @25/10
20 lunges
30 second squat stretch
Then
100 double unders
STRENGTH
12 sets of 2 HIGH box jumps
WOD
3 rounds for time
30 KB swings @70/53
30 toes to bar
30 ab weighted sit ups 25/10
Archive for May 2012
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WEDNESDAY MAY 30
WARM UP
400 meter run
3 rounds
10 GHD hip extensions
10 GHD sit ups
10 broad jumps
10 push ups
SKILL
10 skin the cats (see video below)
WOD
Teams of 2
4800 meter run OR row relay.
Teammates switch off every 800 meters. Each teammate will do 3 X 800 meters.
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TUESDAY MAY 29
WARM UP
400 meter run
3 rounds
10 pass throughs
10 overhead wall squats
10 medicine ball slams
30 second samson stretch
STRENGTH
Work up to 2RM shoulder press
SKILL
30 pistols
WOD
With a 10 minute clock
50 front squats @155/115
50 burpees
Max double unders to finish
Get as far as you can
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MEMORIAL DAY
10 and 11am classes only today! Fundamentals class will start on Tuesday this week at 7:30 PM.
WOD
MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
If you have a weight vest, wear it.
You can do this individually, or in teams of 2 or 3. If done in teams, the run has to be done by all team members.
Just in case you thought today was National BBQ Day.
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SATURDAY 26 MAY
WARMUP
30 seconds samson stretch
3 rounds:
10 broad jumps
10 situps
10 pushups
WOD
21 Burpee broad jumps
21 Kettlebell swings
400m run
15 Burpee broad jumps
15 Kettlebell swings
400m Run
9 Burpee broad jumps
9 Kettlebell swings
400m Run
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FRIDAY MAY 25
WARM UP
500 meter row
3 rounds
20 lunges
20 sit ups
20 KB swings
STRENGTH
Shoulder press 10 sets of 3 @45%
WOD
1-2-3-4-5-6-7-8-9-10 reps for time
Bear crawl (1 rep = 10 meters)
Burpees
(25 minute cut off)
MEMORIAL DAY HOURS
Yes, we are open with business as usual Saturday. Monday we will be open for 10am and 11am sessions only.
Today (Friday), Crossfit NRG is hosting a benefit workout for the Wounded Warrior Project. Click here for more details.
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Nice work on the run workout! Caitlin Ritchey was the fastest woman on the mile with 6:43, and Matt Engle was first man with 5:46. I'm always giving you little guys props when you lift a large percentage of your body weight, so I want to give a special mention to Big Bad Tanner McCoy with his mile at 7:55. Strong and fast!
THURSDAY MAY 24
WARM UP
500 meter row
3 rounds
10 GHD hip extensions
10 toes to bar
30 second squat stretch
30 second samson stretch
SKILL
3 X 5 snatch balance
STRENGTH
Work up to 3RM front squat
WOD
3 rounds for time
7 squat cleans @155/115
20 pull ups
50 double unders
Nice work on the run workout! Caitlin Ritchey was the fastest woman on the mile with 6:43, and Matt Engle was first man with 5:46. I'm always giving you little guys props when you lift a large percentage of your body weight, so I want to give a special mention to Big Bad Tanner McCoy with his mile at 7:55. Strong and fast!0
WEDNESDAY MAY 23
WARM UP
3 rounds
200 meter run
30 double unders
20 ab mat sit ups
10 KB swings
5 burpees
WOD
1 mile run time trial
Recover as needed
800 meter run time trial
Recover as needed
400 meter run time trial
Recover as needed
200 meter run time trial
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TUESDAY MAY 22
WARM UP
500 meter row
10 meter handstand walk
10 cartwheels
20 GHD sit ups
20 GHD hip extensions
Accumulate 1 minute L-hang
STRENGTH
Shoulder press 30 reps @70%
WOD
AMRAP in 12 minutes
9 push presses @115/75 (of course it's from the floor)
12 push ups
15 medicine ball slams @20/15
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MONDAY MAY 21
WARM UP
400 meter run
3 rounds
20 hollow rocks
15 KB swings
10 goblet squats
SKILL
30 pistols
STRENGTH
Back squat 8 sets of 2 @40%
WOD
3 rounds for time
10 deadlifts @115% of bodywieght
25 box jumps @24"
