Change o' plans

I have changed the WOD for the day - you guys have been kicking butt in some hard WODs and doing a lot of HPC and pull ups.

So - here is the new WOD

Practice hang power snatch

Find your 5 rep max of overhead squats

then for time

Run 400 M

10 sets of 1 hang power snatch / 3 OHS

Run 400 M

You're welcome.

Kali FGB

                                 Once again, great effort and great numbers from everyone !!

3 rounds, 5 exercises at 1 minute each - total reps for total score

Wall Ball
Sumo Deadlift HP
Burpees
Push Press
Ring Rows

DAKOTA

                 As you can see, this was a tough one - esp with the humidity !!

In memory of my dog Dakota, who passed away last year on April 1.

20 Minutes AMRAP

5 HPC @ 135#
10 Pull ups
15 Box Jump

Intermediate

15 Minutes

5 HPC
7 Pull ups
12 box jumps

Beginners

10 Minutes

5 HPC
5 Pull ups
10 Box Jumps

Press - 5 x 5

          I LOVE HAVING THE DOORS OPEN !!!!                     Great numbers everyone !!!!

Press - 5 x 5 @ 95% of your 5 rep max OR 85% of your 1 rep max.

Yep - another strength day - they're good for you !!!

Then...

4 rounds

Run 250 M
25 Push ups

Deadlifts

Our guest Shanna did a great job in helping coaching and kicked ass in the WOD

Deadlifts - 5 x 5 @ 95% max five reps.  or 90% of 1 rep max.

then for fun (or not)

Run 400 M
50 Lunges w wt OH
Run 400 M
Intermediate

Run 250M
40 Lunges
run 250 M

Beginners

Run 100M
30 Lunges
Run 100 M

Balls o' Death

                   Ahhhhh - outdoor wall balls - does it get any better ???


5 Rounds

20 Wall Balls
15 Burpees
10 Med Ball Cleans

intermediate

15 Wall Balls
12 Burpees
9 Med Ball Cleans

Beginner

10 Wall Ball
8 Burpee
5 Med Ball Cleans

Tuff Saturday WOD

5 Rounds

Run 250 M
15 Push ups
10 Front Squats @ 95#

Intermediate

Run 100 M
12 Push ups
7 Front Squat wt TBD

Beginner

Run 50 M
10 push ups
5 Front squat wt TBD

Bent Row - max 5 Reps

UpChuck hitting the box jump

Bent Row - max 5 reps - bar must touch between belly button and lower rib cage to count.  Start light, work on form, add weight gradually, till you hit your max - don't be afraid to fail.  Should reach it in 5-7 sets.

Then

5 Rounds

10 Box Jumps
10 Bent Row @ 75% of 5 rep max
10 Ring Dips

Intermediate

5 Rounds, 7 reps of each

Beginners

5 Rounds, 5 reps each

This is a quick metcon, so push yourself !!!

Pull ups, push ups, wall balls

50 Pull ups                Int = 35               beg = 25

30 Push ups                      25                        15

10 Wall Ball                       10                       5
-------------------------------------------------------------
30 Pull ups                        25                        15

30 Push ups                      25                        15

30 Wall ball                      25                        15
--------------------------------------------------------
10 Pull ups                       10                         10

30 Push ups                     25                         15

50 wall ball                      35                          25

Overhead Press - max 5 reps

Wells Kickin' some ass !!!

Overhead Press - max 5 reps

Start light, add weight each set till you reach your max

**** NO ARCHING YOUR BACK*****

Then 5 rounds of 5 reps each side...

Squating with a DB in one hand overhead - switch side after 5 reps

This is a quick one - do it fast

21-15-9  KB Swings 50# / Ring push ups / pull ups

Intermediate
16-12-8

Beginner
12-9-6

Back Squats - 5 Rep Max

Back Squats - find your 5 rep max - warm up with a set of 10, 7, sets of 5, keep adding 10-20 lbs until you reach your max.

Then

15-12-9 of back squats @ 60% of your 5 rep max.  Rest 2 min / sets

Your legs will love me tomorrow !!!

Friday WOD

50 Burpees
50 Ring Rows
50 Lunges - per foot (100 total)
50 Hollow Rock
50 Super man
50 Push Press (#75/ 45)

More running ?

Run 800 M

21-15-9

Med Ball Cleans
Ring Push ups

Run 800 M

St. Patty's Day WOD

You'll find out when you get to the gym - I will say it's gonna be a relay.  Hopefully we'll have a couple of new peeps showing up for some exercise and beers !!!

Partner WOD - 20 Min AMRAP - Run 200 M / 10 pull ups / 10 Wall ball / 10 push ups

BEFORE

DURING

AFTER !!!

Snatches (hey- keep it clean)

Warm up with Burgener warm up, then max Snatches for 3 reps - if you're not comfy with the snatch, then just practice.  Learning a new skill is often a tougher workout than the workout itself.

Monday WOD

20 Minutes - AMRAP - Run 200 M - 10 Thrusters @ 95/65 / 10 Ring Rows

Intermediate

15 Min - 7 reps each

Beginner

10 Min - 5 reps each

Sat beginner workouts

Great Job AL and Carrie !!!

Saturdays we tend to go back to basics, as this is the time for new people to experience CrossFit for the first time.  Often we do team workouts - 1.  They build comradarie and community  2. People tend to step up their intensity  3.  People learn to be responsible for trying their hardest for their team, not for themselves,

they learn to put the group before the one.  4.  They're damn fun.

Team WOD

Each person will do the following set 5 times

Sprint 100 M  (not jog)
5 pullups
8 push press
10 box jump

Total minutes for the group / 2 = burpees at the end

Bench

Bench  - max 5 reps - warm up with 10 really light reps, add some weight and do 7, add some more to 5 and keep adding weight till you reach max

Met Con

5 x
run 200 M
Push Press @ 75% max 1 rep

Thursday WOD

4 Rounds for Time

25 Jumping Squats
20 Push ups
15 Wall Ball
10 Ring Rows

Intermediate

22 Jump Squats
17 Push Ups
12 Wall Ball
7 Ring Row

Beginner

17 Jump Squat
13 Push ups
9 Wall Ball
5 Ring Row