Tuesday’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 2:

Running:

15 X 50 M

Walk back after each repetition for recovery

 

CrossFit:

Warm-up:

Endurance WOD or

800 M Run

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8@80%

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%

Conditioning

For time:

25 Split Jumps
25 Box Jump Overs 24/20″
25 Deadlifts 180/120#
25 Wall Balls 20/14#
25 Ring Dips
25 Wall Balls 20/14#
25 Deadlifts 180/120#
25 Box Jump Overs 24/20″
25 Split Jumps

Advance:

BBG

DEMO VIDEO: Snatch From Blocks at Power Position

1) Snatch from blocks (power position): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed

Strength/Accessories

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

For time:

50 Calorie Row
50 Box Jump Overs 24/18″
50 Deadlifts 180/120#
50 Wall Balls 20/14#
50 Ring Dips
50 Wall Balls 20/14#
50 Deadlifts 180/120#
50 Box Jump Overs 24/18″
50 Calorie Row

*21 minute time cap.

 

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