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Archive for May 2012

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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

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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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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!
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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"

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