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
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