Thursday, May 26, 2016

Deadlift 5-5-3-3-3-1-1-1-1 reps

From May 8 www.CrossFit.com

Wednesday, May 25, 2016

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

From May 6 www.CrossFit.com

Tuesday, May 24, 2016

Complete as many reps as possible in 5 minutes of:
165-lb. squat clean and jerks (110 lbs. for women)

From May 5 www.CrossFit.com

Monday, May 23, 2016

For time:
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups

From May 4 www.CrossFit.com

Sunday, May 22, 2016

Rest day!

Saturday, May 21, 2016

We are back on our regular schedule!

8:00 a.m. Mobility with Eric

9:00 a.m. Team WOD

Friday, May 20, 2016

Warm-up
Figure out your progressions
Shoulder touches for handstand walks
Box height

WOD
2016 Individual Games Regionals Event 6
For time:
1,000-m row
100-ft. handstand walk
10 overhead squats
500-m row
50 burpee box jump overs*
5 overhead squats

(M  225 lb. / F  155 lb.)**

Time cap – 16:00

*For the first 40 reps, men jump over 20″ box, women use 6″ box. For the remaining 10 reps, men use 24″ box and women use 12″ box. In jump overs, it’s a two foot take off and two foot landing and you must jump completely over the box without touching the box. Modify where you need to.

**Use 75-80% of your 1RM Overhead Squat

Thursday, May 19, 2016

Warm-up
10–>1
Supermans or Back Extensions
Squats

WOD
2016 Individual Games Regionals Event 5
3 rounds for time:
400-m run
40 GHD sit-ups
7 deadlifts

(M  405 lb. / F  275 lb.)**

Time cap: 16 minutes

**Go with about 75-80% of your 1RM deadlift

Wednesday, May 18, 2016

WOD
2016 Individual Games Regionals Events 3 & 4
Event 3
For time:
104 wall-ball shots
52 pull-ups

M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target

Time cap: 6:00, Event 4 begins at 7:00

Event 4
4 rounds for time:
28 one-legged squats, alternating
15 power cleans

M 115 lb. F 80 lb.

Time cap: 10 minutes (7:00-17:00 on the clock)

Tuesday, May 17, 2016

Warm-up
Kettlebell snatch form
Figure out your progressions
Muscle-ups – do kipping instead of strict, work on the transition on the low rings, do strict pull ups and strict dips for each muscle up
HSPU – do kipping instead of strict, do elevated HSPU using abmats, feet on box progression

WOD
2016 Individual Games Regionals Event 2
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

(M 70 lb. / F 53 lb.)**
Time cap: 20 minutes

**Use an appropriate weight kettlebell