***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 21MAY2013
STRENGTH:
3 Overhead Squats @ 70-80% of 3RM
20 Double Unders
x5
*Every 2 minutes on the minute
**Use 3RM OHS from CASTLE BLUEBERRY for % calculations
METCON:
400m Run
16 Burpees
8 Bar Muscle Ups
x3
***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 (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 (FRIDAY). THANKS!***
CFS WOD - Thursday 9MAY2013
METCON:
BUY IN: 500m Row
30-20-10
Chest-2-Bar Pull Ups
Box Jumps (M-24"/F-20")
Slam Balls (M-15#/F-12#)
CASH OUT: 400m Run
CORE COOLDOWN:
Trainer's Choice
***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)
CFS WOD - Tuesday 30APR2013
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:
14 Handstand Push Ups
44 Double Unders
400m Run
x3
***IF YOU ARE PLANNING ON ATTENDING THE DONNIE "BIG D" THOMPSON SEMINAR, PLEASE PAY THE BUCKET NO LATER THAN FRIDAY AFTERNOON.**
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 19APR2013
METCON:
400m Run
10 Back Squats (M-225#/F-155#)
20 Pull Ups
x3
COOLDOWN:
Sledge Hammer Tabata (20:10 x 8)
Pick up something stupid heavy and go for a 200m walk
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***THERE WILL NOT BE A 7AM CLASS THIS MORNING***
CFS WOD - Friday 12APR2013
METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT ONE WORLD***
"TIME TRIALS"
Complete each of the following for time:
400m Run
500m Row
100 Pull Ups
100 Push Ups
100 Abmat Sit Ups
*Athletes have the hour to complete the above tasks.
**Athletes can do the tasks in whatever order they choose and rest for however long they choose, but the tasks must be completed in the hour time frame.
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 9APR2013
METCON:
BUY IN: 1000m Row
20-15-10-5
Toes-2-Bar
Burpees
CASH OUT: 400m Run
*1 minute AMRAP Box Jumps (M-24"/F-20") immediately following the METCON
CORE COOLDOWN:
Trainer's Choice
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 2APR2013
OYL WORK:
2 Snatch Balances @ 70% EMOM
x6
(VIDEO DEMO FROM CATALYST ATHLETICS - SNATCH BALANCE)
METCON:
RIVER RUCKUS WOD #3
6 minute AMRAP:
800m Run
MAX Rep Overhead Squats (M-115#/F-75#)
*Score total number of Overhead Squats completed
COOLDOWN:
Sledge Hammer Tabata (20:10 x 8)
