Tuesday 5.19.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only Explosive Strength Strength 3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full) **Each snatch variation is a full squat WOD Happy […]
Monday 5.18.15 WOD
Dynamic Effort Lower Strength 1A: Box Squats (1×8 @ 50% 1RM, below parallel ) **Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box 1B. 3x30sec. banded leg curls WOD “Mean Streak” 11min AMRAP 10 Sumo Deadlifts (135,95) 5 Snatches (135,95) 30 Dubs (x2) **CrossFit Conjugate WOD $ Out 4min Hollow Rock […]
Sunday 5.17.15 WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM) **Split or Power Jerk WOD “Zumanjaro” 12min AMRAP 3 Wall Walks 7 DB Squat Cleans (35,25) **DBs must touch the ground each time $ Out 100 Barbell Side Bends
Saturday 5.16.15 WOD
Announcement: CrossFit Prom Saturday May 16th, 8-11pm Attire: Gym Formal Get ready for DJ Stevey Mix! Beer, wine and of course a photo booth to catch all the action….. WOD “The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed […]
Friday 5.15.15 WOD
Announcement: CrossFit Prom Saturday May 16th, 8-11pm Attire: Gym Formal Get ready for DJ Stevey Mix! Beer, wine and of course a photo booth to catch all the action….. Explosive Strength Strength Tall Clean (Build to a heavy) **Focus on vertical acceleration and 3rd pull, barbell only travels vertically WOD “Top Thrill Dragster” 10 Rounds 5 Deadlifts […]
Thursday 5.14.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Dynamic Effort Upper (speed day) Strength Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) CrossFit Prom WOD #2 “The Toxic Shocker” 15min AMRAP 1 Burpee Box Jump (24,20) 1 Hang Power Snatch […]
Wednesday 5.13.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Max Effort Lower Strength Deadlift from pads 4″ off ground (1RM – Less than 10 reps past 50%) Use pads to raise bar 4″ higher. **No more than 10% more than your conventional deadlift WOD […]
Tuesday 5.12.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! CrossFit King and Queen WOD #1 Warm Up Extension 10min AMRAP Gymnasty 200m Run 10 Pass Throughs 20 Jumping Jacks 30sec. HS Hold **Focus on performing a difficult variation of a HS hold **For […]
Monday 5.11.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 30#) WOD “Princess Leia” 30-20-10 OHS (95,65) Box Jumps (30,24) KB Swings (55,35) **20min time cap $ Out 4x45sec. Chinese Plank
Sunday 5.10.15 WOD
Announcement: CrossFit Prom Saturday May 16th Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Mothers Day Lady Mashup” 500m Row 30 Snatches (95,65) 500m Row 30 Clean & Jerks (95,65) **20min time cap $ Out 4×10 DB Leg Raises Muscle Up Practice/Skill 5×6 Ring Dips or Dips on the […]
