REST DAY
May 19, 2013
May 18
May 18, 2013
May 17
REST DAY
RAMP TODAY 9AM-NOON
CURRENT MEMBERS MAY COME FOR OPEN GYM TIME!
May 17, 2013
May 16
May 16, 2013
May 15
For time:
21-15-9
Kettlbell Swings (75/55)
Goblet Squats (75/55)
Heather locks out overhead
May 15, 2013
May 14
CrossFit Kids parent informational meeting tonight 6:30pm. If unable to attend please make arrangements to get the information at another time.
Open Gym-20 minutes
*During open gym time you may work on a functional movement, mobility, double unders, etc. You may also make up a WOD you have missed or create your own WOD for the day.
Then……
Tabata Walking Prone
Kanza keeping her chest up and hips below knees on front squats
May 14, 2013
May 13
“Lumberjack 20″
For time:
20 Deadlifts (275lbs/165lb)
Run 400m
20 KB swings (2pood/1pood)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat Cleans (95lbs/45lbs each)
Run 400m
Compare times to October 10, 2012
Kady with the heavy deadlift
May 13, 2013
May 12
ANNOUNCEMENTS:
We have decided to return to our original 5 day “on” 2 day “off” schedule. We plan to occasionally schedule a Saturday group WOD because they are just too much fun!
There will be an informational parent meeting regarding the CrossFit Kids summer program Wedensday, May 15, at 6:30pm. If you cannot attend please contact me about scheduling another time to go over the information.
There will be a RAMP on Saturday, May 18 from 9am-Noon. Please help spread the word and all current members are welcome to have open gym time during the class.
20 Rep Max Back Squat
Then….
5 Rounds for time of:
50 Double Unders
35 Knees to Elbows
Cathy stringing together Double Unders
May 12, 2013
May 11
REST DAY!
HAPPY MOTHER’S DAY TO ALL OF OUR CROSSFIT MAMA’S
May 11, 2013
May 10
GROUP WORKOUT 9AM!
4 per team
“5K Gone Bad”
As a group you must complete:
3.2 mile run
100 Ground to Overhead (65/45)
800m Farmers Carry (55/35 per hand)
20 Tire Flips
*Only 1 person per team running at one time
*Combined effort to complete distance/reps
Lunges!
May 10, 2013
May 9
8 Rounds for time of:
8 Wallballs, 20/15
8 Burpee Box Jumps
Rest 2 minutes.
Then . . .
3 Rounds for time of:
Run 400m
12 Toes to Bar
Compare times to September 11, 2012
Taylor in a V-Up
