WOD
Here is your CrossFit Workout Of the Day (WOD)
05-21-13 Brehm Hero WOD
Announcements
We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.
GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.
TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!
EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!
Main – CrossFit
Don’t let this one scare you. There are plenty of regressions to help yo along the way!
Warm-up (No Measure)
4 RNDS:
20 jumping pull-ups
20 squats
SKILL:
Rope climbs
HSPU
Brehm (Time)
For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
05-20-13 Kelly WOD
Announcements
We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.
GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.
TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!
EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!
Main – CrossFit
Warm-up (No Measure)
5 RNDS:
10 squat jumps
5 wall ball shots
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Max kipping pull-ups (Go for max)
Perform as many kipping pull-ups as possible without leaving the bar
05-19-13 CFE WOD
Main – CrossFit
Warm-up (No Measure)
TBD
Metcon (Time)
Clovis
10 mile run
150 burpee pull-ups
Break up run and pull-ups however you want. 1 mile run with 15 BPU. 60 min cap to find out your rounds. We will retest again in late summer.
05-19-13 CFE WOD
Announcements
GYM RULE: Lower all weights to the ground under control! (exception – 95# and up oly bars can dropped, UNDER CONTROL)
EVENTS:
May 18th 9am – Banks Brave Run (NO CLASSES)
May 19th 11am – Women ONLY WOD
May 19th 10am – Havoc at the Hideout trail run
Main – CrossFit
Warm-up (No Measure)
TBD
Metcon (Time)
Clovis
10 mile run
150 burpee pull-ups
Break up run and pull-ups however you want. 1 mile run with 15 BPU. 60 min cap to find out your rounds. We will retest again in late summer.
05-18-13 NO CLASS (Banks Brave Run)
Main – CrossFit
Metcon (Time)
Banks Brave Run
Mini WOD
*then*
5K/10K run/walk
5k Run (Time)
Max Effort 5k Run
10k Run (Time)
Max Effort 10k Run
05-18-13 NO CLASS (Banks Brave Run)
Announcements
GYM RULE: Lower all weights to the ground under control! (exception – 95# and up oly bars can dropped, UNDER CONTROL)
EVENTS:
May 18th 9am – Banks Brave Run (NO CLASSES)
May 19th 11am – Women ONLY WOD
May 19th 10am – Havoc at the Hideout trail run
Main – CrossFit
Metcon (Time)
Banks Brave Run
Mini WOD
*then*
5K/10K run/walk
5k Run (Time)
Max Effort 5k Run
10k Run (Time)
Max Effort 10k Run
05-17-13 Partner WOD
Main – CrossFit
Warm-up (No Measure)
10 RNDS, 1 rep each (pvc)
10 RNDS, 1 rep each (bar)
Metcon (Time)
10 RFTO:
5 deadlifts
5 hang cleans
5 push presses
5 squats
Alt each round with partner. One round on, one round off.
Increase the load each round.
05-17-13 Partner WOD
Announcements
GYM RULE: Lower all weights to the ground under control! (exception – 95# and up oly bars can dropped, UNDER CONTROL)
EVENTS:
May 18th 9am – Banks Brave Run (NO CLASSES)
May 19th 11am – Women ONLY WOD
May 19th 10am – Havoc at the Hideout trail run
Main – CrossFit
Warm-up (No Measure)
10 RNDS, 1 rep each (pvc)
10 RNDS, 1 rep each (bar)
Metcon (Time)
10 RFTO:
5 deadlifts
5 hang cleans
5 push presses
5 squats
Alt each round with partner. One round on, one round off.
Increase the load each round.
05-16-13 Michael Hero WOD
Announcements
GYM RULE: Lower all weights to the ground under control! (exception – 95# and up oly bars can dropped, UNDER CONTROL)
EVENTS:
May 18th 9am – Banks Brave Run (NO CLASSES)
May 19th 11am – Women ONLY WOD
May 19th 10am – Havoc at the Hideout trail run
Main – CrossFit
Warm-up (No Measure)
1 mile run
20 hollow rockers
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
05-16-13 Michael Hero WOD
Main – CrossFit
Warm-up (No Measure)
1 mile run
20 hollow rockers
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
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