Warm-Up:
400m Run
PVC Pass Throughs
Ice Skaters
Figure 8′s
25 Jumping Jacks
15 Seal Jumps
10 LHPU
10 Burpees
Mobility
WOD:
“Nate”
20 Min AMRAP of:
2 Muscle-Ups (If you can’t do a muscle up, then do 6 pull-ups)
4 Handstand Push-ups
8 KBS
Coach Neal recently traveled to Italy and brought this amazing WOD back with him. So you can thank CrossFit Italy for the gross amount of push ups that you will have to rock today!
Warm-Up:
400m Run
2 sets of Fence Drills
2 Rounds:
- 10 Inchworms
- 10 LHPU
- 10 Squats
Endurance WOD:
Run Ladder!
200m, 400m, 800m, 400m, 200m
Rest The Same Amount of Time That It Takes You To Finish The Run
WOD #1:
21-15-9
Power Cleans 135/95
Toe-To-Bars
WOD #2:
100 Push-Ups For Time
This summer we will be holding a Bring Your Mommy and Daddy Class starting on June 11th, Monday and Wednesday at 10:00am-10:45am. Coach Renee will coach the tikes on one side of the gym while Drew coaches the Mommys and Daddys on the other side of the gym. Pre-registration will be begin next week!
Warm-Up:
400m Run
Plyos
Skill:
Russian Sit-Ups
3 x 10 (16/12kg)
WOD:
4 RFT of:
400m Run
50 Squats
50 Sit-Ups
Congrats to Jenny Neimann for placing first in the master division of the Muddy Buddy in Austin this past weekend! Had she known what her time was towards the end of the race, she could have even won the entire event! Congrats Jenny!
BUY-IN:
200m Run
2 Rounds:
- 25 Jumping Jacks
- 15 Seal Jumps
- 10 Squats
- 10 Push-ups
- :30 Bar Hang
- 10 Inch Worms
Strength WOD: 5 – 7 – 9 (@ 65% of 1 RM Shoulder Press)
Shoulder Press, Push-Press, Push-Jerk
WOD: “Fight Gone Bad”
3 Rounds of 5 x 1:00 Stations (1:00 rest after all 5 stations)
Wall Ball Shots (20/14)
SHDP (75/55)
Box Jumps (20″)
Push-Press (75/55)
Rowing (calories)
Wish your mom a happy Mother’s Day! Take her to brunch with mimosas, then to her favorite store. If she’s not with you, call her and explain how you would have done those things of she was here.
Happy Mom Day!
Saturday May 19th is our two-year anniversary party after the regular Saturday class at 11AM for MCFSA athletes and their families! There will be food, beverages and entertainment for both kids and adults- Coach Renee will even be painting faces! Come by and celebrate with us and our family!
BUY-IN:
200m Run
Plyos
PVC Work:
Pass-Throughs
Good Mornings
Hamstring Stretch
Squat Variations
Strength WOD:
5×3 OHS at 85% of your max
WOD #1: (10min Cutoff)
“Grace”
30 Clean and Jerks (135/95)
WOD #2:
5 RFT of:
10 Burpee-Box Jumps (24″/20″)
20 Hollow Rocks
BUY-IN:
Everett Warm-Up
3 Rounds of 10 of each:
Wall-Squats
Sit-Ups
Mobility
WOD:
5 RFT of:
15 KBS (16/24)
15 LHPU
15 V-Ups
South-Central Team WOD 4: Footage
BUY-IN:
PVC Pass Throughs
Fence Drills
10-1 Push Ups/Squats
Endurance WOD:
3 Rounds:
400m Run
Max Unbroken KB (24/16)
WOD:
Regional WOD #4
40 BSQ (135/95)
30 Pull-Ups
20 Shoulder-To-Overhead
40 FsQ (85/65)
30 Pull-Ups
20 Shoulder-To-Overhead
40 OHS (65/45)
30 Pull-Ups
20 Shoulder-To-Overhead
A great little video from class the other day!
There is nothing cooler than getting a PR in the snatch. Happy Tuesday!
BUY-IN:
400m Run
Burgner Warm-Up
Skill/Strength:
Snatch Work (Burgener drills with Bar)
or
GHD
- 3 x 12 Russian ham Curls
- 3 x 20 Sit-ups
- 3 x 30 Back Extensions
WOD:
4 RFT of:
5 Squat-Snatch (115/75)
10 Hang Squat Cleans (115/75)
15 Toe To Bar
Paleo is over! We will announce the winners later this week! Think of all of the hard work that you did to get where you are, and try not to slip into old eating habits. Be 100% Paleo, 80% of the time– meaning that you eat Paleo 80% of the time, and eat non-Paleo foods 20% of the time. At least try to eliminate things like gluten from your non-Paleo food choices. Great work guys! Our gym is really something to be proud of.
BUY-IN:
Plyos
3x 15 Banded Goodmornings
Strength WOD:
Part One: Max DL
Part Two: 3x Max Reps At 40% of Max DL
WOD:
Since there has been so much equipment and belongings strewn about the gym after classes, we will all pay the price:
20 AMRAP of:
Curb-To-Curb Run
25 Burpees
Moral: Clean up your stuff after class.
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