Wednesday’s WOD

New’s & Events:

Monday Yoga is cancelled on Monday’s and will be changed to Sunday at 7 PM starting up May 18th!! The Thursday 7 PM Yoga will continue for same time and day of the week.

Kids Strength & Conditioning Program:

Starting this week!!! Tuesday & Wednesday 5:30 to 6PM.

Ages – 4 and up

Free for the Month of May

6 Week Endurance Program – Starting Monday, May 5th.  You are invited to do the extra work to help make you a stronger runner, more injury proof athlete, and help your endurance in keeping you going longer in your WODS. The workout will increase in difficulty over the 6 weeks.  The rolling whiteboard will have the weeks WOD’s all written, and we will post the daily “Endurance WOD’s” as well.  If you make a choice to do the extra work along with your daily WOD, make the commitment, and stick to it. Meaning, follow through till the very end of this 6 week program. It’s ups to you to complete this extra work before or after your WOD.  15 extra minutes for the next 6 weeks. How bad do you want it?

Endurance Week1/ Day 3:

3 Rounds:5 Pull-ups10 Push-ups15 lunges

20 sit-ups

 

BootCamp:

4 rounds for total time of:

15 Burpees (absolutely as fast as possible)
20 Wall Balls 20/14

Rest 1:00 after each round.

Cash out with Endurance Work:

 

CrossFit:

Warm-up (pick one):

Bike .5

Row 800 M

Run 800 M

BBG

12 minutes to work to a 3rm Mid-hang Clean – then 1×3@95%, 1×3@90%, rest 1:30 between drop sets

Conditioning

3 rounds for time of:

35 KB Front Squats 24/16kg
7 Muscle-ups
10 Hang Power Cleans 160/110#

*This is a ONE KB Front Squat – NOT TWO. Goblet style, or however you want to hold it.

Advance:

BBG

1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90% – rest as needed

Strength

1a) 4X5 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heavier than last week, rest 60 sec.

Conditioning

More Regional template fun. Male TTB 11:51 – Female 12:27.

3 rounds for time of:

50 KB Front Squats 24/16kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#

*This is a ONE KB Front Squat – NOT TWO. Goblet style, or however you want to hold it.

 

 

 

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