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5/14/12

****Drink Plenty of Water Before Class****

Strength

Sets of 3 Cleans + 2 Press

Scorpions 10 R/L

LAX Shoulders

Conditioning

400 m Front Rack KB Carry

400m Farmers Carry

****NOT A RACE- this is a weighted walk. The slower it is done the more intense it is.There is no time element. ***

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5/13/12

3 Rounds

AMRAP in 3 min

DB Snatch 4 (4=1R+1L+1R+1L)

Box Jumps 8

Russian Swings 12

Rest 1 minute

Then

5 Min Rest

AMRAP Push Press in 2 minutes

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Pre Order New Shirts!

The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are for women only. Below you can see the designs with links to go right to the store to buy.

This is a Grey and Teal 50/25/25 tri blend shirt. It is very similar to the Civil War Racked and Loaded shirts. Buy Here

Just like the shirt above only in Black and Red. Buy Here

This is our Dripping Kettlebell shirt. It is a unisex 50/50 blend. Buy Here

This is a next level burn out tank!  Buy Here!

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5/12/12

100m run

1 Round of Cindy

200m Run

2 rounds of Cindy

300m Run

3 rounds of Cindy

400m Run

4 Rounds of Cindy

1 Round of Cindy = 5 Pull Ups 10 Push Ups 15 Squats

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5/11/12

**Drink Plenty of Water**

Strength

HSPU sets of 3

Pistols sets of 3 R/L

Roll out

For Max Reps:
1 min AMRAP Clean & Jerk (95/65 lbs)
30 sec Rest
1 min AMRAP Double Unders
30 sec Rest
1 min AMRAP Front Squats (95/65 lbs)
30 sec Rest

1 min AMRAP Burpees

*Score each movement separately

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5/10/12

**Drink Plenty of Water**

Strength

Split Squat sets of 5

30 second Planks

Shoulder Circles

Conditioning

15 min AMRAP Partner WOD:
15 Push-Ups (Hand Release)
12 DB/KB Push Press
9 Calorie Row
*Partners work one at a time and alternate between movements. For example, partner 1 does 15 push-ups, P2 does 12 DL, P1 does 9 calorie row, P2 does 15 push-ups, and so on

KB WOD for 5:30 KB Class

Strength

5 minutes

Alternating sides TGU

Skill

3 Rounds

10 one ASW R/L

Rest 30 seconds

WOD

5 Rounds

Ten 1ASW R/L

Ten Push ups

Then

300 Single unders or 100 Double Unders

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5/9/12

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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5/8/12

****DRINK WATER BEFORE WORKOUTS!**

Strength

6 rounds

5 Cleans

3 Strict Press

**Add weight each round

Rest 90 Seconds and LAX shoulders in between rounds

Conditioning

2x

500m Time Trial

KB WOD

Skill/Strength

Goblet Squat/ two Arm Swing

Get Ups

3×3 each arm

WOD

AMRAP in 7 min

Buy in 15 Burpees

Then in remaining time

7 Goblet Squat

7 Two Arm Swings

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CrossFit for Hope

“No child should die in the dawn of life” Danny Thomas St Jude’s Founder

Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD:

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

Please participate by helping us raise $5000 as an affiliate. Register do to do the workout. Or donate here.

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5/7/12

Strength

Bent Over Rows  sets of 5

Thrusters Sets of 5

Hip bridges 5

Conditioning

5 min AMRAP:
15 Wall Shots (20/14 lb)
15 Sit-Ups
–1 min Rest–
5 min AMRAP:
10 Pull-Ups
20 Walking Lunges (10R/10L)

*Score each AMRAP separately.

Get Good At Anything

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