RAMP TODAY 9AM-NOON
CURRENT MEMBERS MAY COME FOR OPEN GYM TIME!
30 Snatch (95lb/65lb)
Compare times to February 5, 2013
Kettlbell Swings (75/55)
Goblet Squats (75/55)
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.
Tabata Walking Prone
20 Deadlifts (275lbs/165lb)
20 KB swings (2pood/1pood)
20 Overhead Squats (115lbs/75lbs)
20 Pullups (Chest to Bar)
20 Box jumps (24″/20″)
20 Squat Cleans (95lbs/45lbs each)
Compare times to October 10, 2012
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
5 Rounds for time of:
50 Double Unders
35 Knees to Elbows
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