Monday’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:

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 Week2/ Day 1:

4 Rounds:

5 Pull-ups

15 Lunges

20 Sit-ups

 

BootCamp:

4 rounds for total working time of:

Run 400m
20 Burpee Box Jumps 20″

CrossFit:

Warm-up:

Do your Endurance WOD OR

5 Minutes max Double-Unders

BBG

12 mins to work to a 3rm Mid-hang Snatch, then 1X3@95%, 1X3@90% rest 1:30 between drop sets

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Double-unders
1:00 ME Burpee Box Overs 24/20″
1:00 Rest

 

Advance:

BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed

Strength

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
1b) Push Press: 5×5@90% of Monday’s 5rm – rest 60-90 sec.

Conditioning

4 rounds of:

1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Row for Calories
1:00 ME Burpee Box Overs 24/20″
1:00 Rest

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