3RM P/P
4 RFT: 200m Run, 5L/5R 1A Rack KB Lunge, 5 Burpee
WOD: May 16, 2019
P/S + HPS + H/S + Sn (achieve heaviest possible complex)
:30/:15 move from (A) to (B) to (C) to (D)
(A) Thrusters @ 45/33 (B) TTB (C) HPC @ 45/33 (D) C2BPU
WOD: May 14, 2019
3RM Tempo/Pause F/S (:05 Down, :02 Hold, shoot it up)
AMRAP/12: c2 (cal or meters)
WOD: May 13, 2019
3RM 15 deg IBP
E/1:30 (8x) Increase weight every 2x
D/L + HPC + F/S + S2OH + B/S = btn S2OH + 6 BB Burpee
PSA: May 12, 2019
Happy Mother’s Day!
For a multitude of reasons I am kicking around the idea of bumping the p.m. sessions start time fwd a half hour. i.e. 4:30 would go at 4:00…5:30 at 5:00…6:30 at 6:00…looking for a lil feedback :-)
Please update your current email address with a CF coach this week!
Electronic survey for feedback forthcoming.
WOD: May 11, 2019
Sat 9a w/ CMax
Teams of 3…all 3 run, then 1 works/2 rest (you determine load)
AMRAP/5…all 3 Run 400m, then ME C2
1:00 Recovery
AMRAP/5…all 3 Run 400m, then ME Cleans (115/83)
1:00 Recovery
AMRAP/5…all 3 Run 400m, then ME Burpee
1:00 Recovery
AMRAP/5…all 3 Run 400m, then ME C2
1:00 Recovery
AMRAP/5…all 3 Run 400m, then ME Cleans (115/83)
1:00 Recovery
AMRAP/5…all 3 Run 400m, then ME Burpee
WOD: May 10, 2019
Week 5 Cl Complex: load same weight used in week 4*
P/C + HPC + H/C + Cl = 1…you’ll perform one E/:45cycle thru :20/:10 (A) to (B) to (C) to (D)…
(A) Dbl KB R RDL
(B) Dbl KB L RDL
(C) Alt DB S2OH
(D) Alt DB BOR
During the first episode of the 5th season of Breaking Bad, Walt has something to say about Saul wanting to quit their business relationship... IMPORTANT NOTE!! This video contains footage from AMC's original series "Breaking Bad". All rights are reserved to AMC and Sony Pictures Entertainment.
WOD: May 9, 2019
Week 5 Press: 10 x 10 <50%
Min 1, 5, 9 = 12 WB
Min 2, 6, 10 = 4L, 4R, 4 Box Jump
Min 3, 7, 11 = 12 SDHP
Min 4, 8, 12 = 8/12 cal C2
WOD: May 7, 2019
Week 5 30 Deg IBP: 10 x 10 <50%
EOMOM (8 cycles): 3 F/S, 6 B/S, 12/9 cal C2
WOD: May 6, 2019
Week 5 Box Squat: 10 x 10 <50%
Ascending Ladder…P/C & Pull Ups
Min 1: 1 of each move
Min 2: 2 of each move
Min 3: 3 of each move…
goal = make/complete min 7, 2:00 recovery, then…Ascending Ladder…WB, Burpee
Min 1: 1 of each move
Min 2: 2 of each move
Min 3: 3 of each move…
goal = make/complete min 7
WOD: May 4, 2019
9am w/ Coach Jen
WOD: May 3, 2019
There will NOT be a 9am session today
Week 4 Press: 10 x 5 @ 75% (we will lift E/1:30)
AMRAP/12: 200m Run, 30 Ab Mat Crunch, 15 TTB
WOD: May 2, 2019
Week 4 30 deg IBP: 10 x 5 @ 75% (we will lift E/1:30)
2 Reps E/:15 (16 x) w/ 1:00 Recovery between moves @ 75/53
(A) P/S
(B) Jump Sqt
(C) P/C&J
(D) Thruster
PSA: May 1, 2019
Effective immediately, 9am CrossFit group classes will not be “coached”
A coach will be on the floor but with private, semi private, or kids/teens group(s)
We strongly recommend phasing out from 9a to another class
Thank You for your understanding