Saturday, June 25, 2016

CrossFit Workout - Saturday 6/25/16



Thursday, June 23, 2016

CrossFit Workout - Friday 6/24/16

D'Over/Make-up Day or Open Gym

Choose any of the workouts from the past week or use today as a "Build Your Own" Friday Fun Day to work on whatever you choose.  We can help you select drills & exercises to help build on your weaknesses.



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Wednesday, June 22, 2016

CrossFit Workout - Thursday 6/23/16

Back Squat 5-5-5-5-5
Find your 5 rep max

Start with two sets of 5 reps with an empty bar, then increase weight each set to find your 5 rep max. Begin counting your first of 5 sets at approximately 60% of your 5 rep max. If you know your most recent 5 rep max, target your weights to beat it by at least 5 pounds in your 4th or 5th set.   If you do not know your 5 rep max, the coach running your group will assist you with choosing weights, only allowing you to increase the load if you can maintain proper form and full depth.

Conditioning:  6 minutes max wall ball shots, 10 weighted sit-ups the end of each minute (1:00, 2:00, 3:00, 4:00 & 5:00 on the clock.

Warmup: 3 rounds, 300 meter row, 20 sit-ups, 10 goblet squats, 5 burps
Cool Down:  Coach's Choice

Tuesday, June 21, 2016

CrossFit Workout - Wednesday 6/22/16

Strength:  Shoulder Press 10-10-10-max
WOD:  Wednesday Surprise (Recovery)




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Monday, June 20, 2016

CrossFit Workout - Tuesday 6/21/16

5 minute WOD Day

WOD 1: Hang squat clean & KB swing ladder
WOD 2: Handstand holds
WOD 3: Burpee pullup and ball slam ladder
AfterWOD:  Max Double unders

Sunday, June 19, 2016

CrossFit Workout - Monday 6/20/16

Someone turned 36 Sunday and someone is turning 37 Monday, so....

Be ready for Deadlifts, rowing, running and a pushup variation you have not seen before.  Since Sean is one of the birthday kids, we'll have Triple Zuckies, but in the Cool Down, not the WOD.

** To celebrate the CAVS in Game 7 (win or lose) we'll have a special freebie for everyone who shows up for the early morning WODs, plus a cool prize for one person in each of the four start times.  Sleep in if you want, but you'll miss some free stuff ;-)




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CrossFit Workout - Saturday 6/18/16