***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***
CFS WOD - Tuesday 4JUN2013
SKILL WORK:
15 minutes of Muscle Up work with an emphasis on the Ring Dip out of a deep catch
METCON:
20 minute AMRAP:
15 Wall Balls (M-20#/F-14#)
10 Deadlifts (M-185#/F-125#)
5 Over-the-Bar Burpees
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 28MAY2013
OLY WORK:
1 Power Clean
1 Squat Clean
1 Jerk
@ 80% of 1RM Clean & Jerk
x5
*Every 90 seconds
METCON:
400m Run
5-3-1 Deadlifts (M-315#/F-205#)
10 Handstand Push Ups
x3
*5 Deadlifts on 1st round, 3 DL on 2nd round, 1 DL on 3rd round
CFS WOD - Tuesday 14MAY2013
SKILL:
15 minutes of Rope Climb work
METCON:
2013 CrossFit Games Regional Workout #5
21-15-9
Deadlifts (M-275#/F-185#)
Box Jumps (M-30"/F-24")
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY. MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (TODAY). THANKS!***
CFS WOD - Friday 10MAY2013
METCON:
M-115#/F-75#
400m Run
25 Deadlifts
25 Hang Power Cleans
25 Front Squats
25 Push Press
25 Back Squats
25 Rack Jerks
400m Run
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY. MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY). THANKS!***
CFS WOD - Wednesday 8MAY2013
STRENGTH:
2 Deadlifts @ 80-90%
x5
*EMOM
METCON:
800m Run
50 Kettlebell Swings (M-55#/F-35#)
x2
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY. MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY). THANKS!***
CFS WOD - Thursday 2MAY2013
METCON:
25 minute AMRAP:
10 Deadlifts (M-225#/F-155#)
200m Run
20 Toes-2-Bar
200m Run
COOLDOWN:
Sledge Hammer Tabata (20:10 x8)
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 22APR2013
STRENGTH:
3 Deadlifts @ 70-80% of 1RM
x5
*Every minute on the minute
METCON:
21-15-9
Turkish Get Ups
Toes-2-Bar
Kettlebell Swings
Sit Ups
Push Ups
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 16APR2013
SKILL:
20 minutes of Rope Climb or Muscle Up work
*If you have Rope Climbs down solid, work on Muscle Up progression
**If you have Muscle Ups down solid, do 20 Muscle Ups for time
METCON:
10 minute AMRAP:
7 Deadlifts (M-275#/F-185#)
12 Ring Dips
20 Air Squats
CFS WOD - Tuesday 19MAR2013
OLY WORK:
2-Position Squat Snatch (click on the link for a Catalyst Athletics demo video)
@ 75-80% of 1RM Snatch
EMOM
x7
*2-Position Snatch will be from the Hang Position (high) and then from the ground (low). Advanced athletes with a very developed Squat Snatch will go from the gound (low) and then from the Hang Postion (high).
METCON:
15 minute AMRAP:
5 Deadlifts (M-225#/F-155#)
7 Toes-2-bar
9 Push Ups (Hand Release)
