May 12
18
Monday, May 21 Class Time
Hey Everyone,
Class will be from 9:30 Start Time to 11:00pm for a Holiday WOD, Monday May 21st!!
E mail Isaac at: isaac@crossfitexertion.net for further questions.
The CFX Staff
May 12
18
CYOA
Warm Up
30 Around the Worlds
30 Russian Kettlebell Swings
30 Walking Lunges
Base:
A.) Back Squat 5-5-4-4-3-3
B.) Pendlay Rows 4×6
C1.) Weighted Russian Step Ups 4×16-20
C2.) HEAVY Russian KBS 4×16-20
D.) 100 Weighted Sit Ups (15 Push Ups each Break)
Power:
A1.) Weighted/Strict Pull Up 4×3-4
A2.) Ring Push Up AMRAP(-3)x4
B.) 3 Rounds For Time
21 Kettlebell Front Squats (KBs in both Hands)
AMRAP Pull Ups
Run 300m
XXX KB (53/35)
XX KB (26/18)
X KB (18/25x1KB)
Capacity:
For Time
600m Run
21-15-9
Front Squat
Sumo Deadlift High Pulls
Row 500m
21-15-9
Push Press
Box Jump
100 Double Unders
XXX BB (95/65) BJ (24/20)
XX BB (75/55) BJ (20/16)
X BB (65/45) BJ (16/12)
Mobility:Lower Body Foam Rolling
POST to COMMENTS
May 12
17
MOAR Deadz
Warm Up
3 Rounds
12 Kettlebell Swings
12 Walking Lunges
Deadlift 3-2-1-1-1-1-1
METCON
20 Box Jumps
20 Kettlebell Swings
20 Burpees
20 Kettlebell Swings
20 Box Jumps
XXX KB (70/53) BJ (20/20)
XX KB (53/35) BJ (16/12)
X KB (35/18) BJ (12/8)
May 12
16
MOAR JERKZ!
Warm Up
30 Shoulder Passes
30 Good Mornings
20 Sit Ups
20 Push Ups
Push Jerk Set Up
Strength
Push Jerk 3-3-3-3-3
METCON
5 Rounds For Time
20 Wall Ball Shots
15 Pull Ups
Mobility: PVC Shoulder Stretching
POST to COMMENTS
May 12
15
MOAR SQUATZ!!
Warm Up
3 Rounds
10 Goblet Squats
10 Sit Ups
Back Squat Set Up
A.) Back Squat 3-3-3-3-3-3
B.)AMRAP 10 (Consistent Pace throughout, think 80-90% of Aerobic Effort)
7 Toes to Bar
7 Push Ups (knees/hips extended, contact only @ chest to deck)
14 Walking Lunges
C.) Mobility: Quad Roll Out and/or Squat Position holding against the wall.
POST to COMMENTS
May 12
14
Run, Work, Run
Warm Up
5 Minutes Double Under Practice
3 Rounds Cindy
Start each part every 10 Minutes
A.)
Run 300m
30 Handstand Push Ups (Make them tough, should be hard to string 5 reps)
30 Pull Ups
Run 300m
B.)
Run 300m
20 Kettlebell Swings
30 Burpees
20 Kettlbell Swings
Run 300m
C.)
Run 300m
100 Double Unders
Run 300m
XXX KB (70/53)
XX KB (53/35)
X KB (35/18)
Mobility: Quad Foam Rolling
POST to COMMENTS
May 12
13
Open Gym Time
Come in and work on some skills and drill. A coach will be there for any assistance.
Gym time 10 to 12
Facebook
Twitter
LinkedIn