Monthly Archives: May 2012

Mobility
Dynamic

STRENGTH
Wendler Week Four – Cleans
5 x 40%
5 x 50%
5+ x 60%

WOD
Helen
3 Rounds
400m RUn
21 KB Swings 35/25
12 Pull Ups

Cash Out

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Mobility
Dynamic

WOD
Kelly
5 Rounds
400m Run
30 Box Jump 24/20
30 Wall Ball 20/14

Cash Out

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 3 x (50 m/y, 100 m/y, 200 m/y)
Bike: 3 x (1/2M, 1M, 2M).
Run: 3 x (200m, 400m, 600m)
Row: 3 x (250m, 500m, 750m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Mobility
Dynamic

STRENGTH
Wendler Week Four – Dead Lift
5 x 40%
5 x 50%
5+ x 60%

WOD
Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Cash Out
Cards

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 3 x (50 m/y, 100 m/y, 200 m/y)
Bike: 3 x (1/2M, 1M, 2M).
Run: 3 x (200m, 400m, 600m)
Row: 3 x (250m, 500m, 750m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Crossfit for Hope workout coming up on June 9th. The easiest way to participate is to donate thru the link below and come out to do the WOD on June 9th. Maybe everyone could share this event with their friends to help us raise $500. So far we have $65. It is a start and we have a couple of weeks to get it done!

Mobility
Dynamic

STRENGTH
Wendler Week Four – OH Squat
5 x 40%
5 x 50%
5+ x 60%

WOD
10 min AMRAP
10 Power Cleans 95/65
20 Wall Ball 20/14

Cash Out
Coaches Choice

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 3 x (50 m/y, 100 m/y, 200 m/y)
Bike: 3 x (1/2M, 1M, 2M).
Run: 3 x (200m, 400m, 600m)
Row: 3 x (250m, 500m, 750m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.

Mobility
Dynamic

WOD
1 Squat Clean
10 HSPU
2 Squat Clean
9 HSPU ……
10 Squat Clean
1 HSPU

WOD
Back side of Mt. Finlayson. Meet at the parking lot at 8:15, trail heaad at 8:30.

Cash Out
Coaches Choice

Crossfit Endurance – Time Trial/Tempo

Choose ONE of the Following Sports:
Swim: 500m TT
Bike: 20M TT
Run: 5K TT
Row: 5K TT

Saturday AM WOD
Back side of Mt. Finlayson. Meet at the parking lot at 8:15, trail heaad at 8:30.
THERE WILL BE AN 8 AM CLASS AT THE GYM ALSO!

Mobility
Dynamic

WOD
10 Rounds
20 Double Unders
200m Run

Cash Out
Handstands

Crossfit Endurance – Long Intervals, if not done this week yet.

Choose ONE of the Following Sports:
Swim: 4-8 x 200m on 3:00 rest
Bike: 2-5 x 5K at 95% of 4K TT pace – spin/rest 4:00 keep within 3-5 secs.
Run: 2-4 x 800m,rest 5:00
Row: 2-4 x 1000m TT, rest 5:00

Saturday AM WOD
Back side of Mt. Finlayson. Meet at the parking lot at 8:15, trail heaad at 8:30.

Mobility
Dynamic

STRENGTH
Wendler Week Three – Clean
5 x 75%
3 x 85%
1 + x 95% (amrap)

WOD
17 min AMRAP
5 Deadlift 275/185 (fairly heavy)
10 Burpees

Cash Out
400m Run

Crossfit Endurance – Long Intervals

Choose ONE of the Following Sports:
Swim: 4-8 x 200m on 3:00 rest
Bike: 2-5 x 5K at 95% of 4K TT pace – spin/rest 4:00 keep within 3-5 secs.
Run: 2-4 x 800m,rest 5:00
Row: 2-4 x 1000m TT, rest 5:00

Mobility
Dynamic

WOD – Jason
5 Rounds
10 KB Snatch (5 each arm)
15 Sumo Deadlift High Pull
20 Goblet Squat
25 Double Unders
Rest 2 mins
Go fairly heavy – except if you are broken – and fast. Remember that you get to rest.

Crossfit Endurance – Short Intervals if not done.

Choose ONE of the Following Sports:
Swim (SS Tue, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds
Run (SS Tue, 3S Tue): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
Row: 4-8 x 500m w/2:00 rest(hold to within 3-5 sec)

Mobility
Dynamic

STRENGTH
Wendler Week Three – Dead Lift
5 x 75%
3 x 85%
1+ x 95% (amrap)

WOD – Jason
100 Squats
5 Push Ups
75 Squats
10 Push Ups
50 Squats
15 Push Ups
25 Squats
20 Push ups

Crossfit Endurance – Short Intervals if not done.

Choose ONE of the Following Sports:
Swim (SS Tue, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds
Run (SS Tue, 3S Tue): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
Row: 4-8 x 500m w/2:00 rest(hold to within 3-5 sec)

just a note….no evening classes today.

Mobility
Dynamic

STRENGTH
Wendler Week Three – OH Squat
5 x 75%
3 x 85%
1+ x 95% (amrap)

WOD
21-18-15-12-9-6-3
KB Swing 35/25
Ring Dips
Box Jumps 24/20
Wall Ball 20/14

Crossfit Endurance – Short Intervals

Choose ONE of the Following Sports:
Swim (SS Tue, 3S Mon): 15 – 25 x 25m on 1:00, hold within 2-3 seconds
Bike (SS Tue, 3S Wed): 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds
Run (SS Tue, 3S Tue): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds
Row: 4-8 x 500m w/2:00 rest(hold to within 3-5 sec)