Thrust Yourself To The Bar
BUY-IN:
2x Through:
20 PVC Pass Throughs
20 LHPU
Fence Drills
300m Row
Skill/Strength:
KB OHS (16/24)
3×5 each arm
Rope Climbs
WOD:
15 Minute AMRAP:
9 Thrusters (115/75)
12 Chest-To-Bar Pull-Ups
You Can Thank Coach Marco
Beat Mode Paleo Challenge Results are in! Congrats to all the winners, and make sure to come pick up your prizes!
Women:
Velvet Minnick – Tied for 1st Place
Collane Bramblett-West – Tied for 1st Place
Ashley Zachry – 3rd Place
Men:
Juan Garcia – 1st Place
Bryan Catalani – 2nd Place
Peter Harenda – 3rd Place
BUY-IN:
400m Run
Ladders
Strength WOD:
3 Sets (2:00)
Max Reps – Back Squat (135/95)
WOD: 5 RFT (20min Cutoff)
400m Run
21 Burpees
21 V-ups
Thank you to everyone who came to our 2 Year Anniversary Party! We had a great time and a lot of you got to meet people outside of your regular class times, which is always great. The past two years have been quite a journey and I know there will be plenty more to come. Thank you again, we couldn’t have done it without all of you! And for those of you that missed our party, you missed this as well…
CHIPPER!!!
2 Year Anniversary Party Tomorrow 11:00am – 3:00pm!
WARM-UP:
400m Run
Ladders
STRENGTH:
3 x 8 Deficit Deadlifts (75% of DL)
WOD:
200m Run
50 Box Jumps (24/20)
200m Run
40 T2B
200m Run
30 KBS (32/24)
200m Run
20 Burpees
200m Run
10 Clusters (135/95)
Hey, Nate! It’s Been A While!
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
“Taste Of Italy”
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
Sit Up!!!
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)
Click Below For The Best Recovery/Muscle Builder
Wholesale Cost Supplements
CrossFit Main Site
- Wednesday 120530 May 30, 2012Run 10K Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25. Post time to comments. Compare to 111127. Enlarge image CrossFit Louisville East. "CrossFit Kids Trainer Course: Pull-ups" with Aimee Lyons, by Again Faster Equipment - video [wmv] [mov] WOD Demo with Doug Katona and Valley CrossFit by Again Faster Equipment - video [wmv] [mo […]
