Sunday, May 13, 2012 by Justin
CROSSFIT
“Isabel”
30 snatches (135/95)
BOOTCAMP
8 Minute AMRAP
500 Meter Row Buy in:
The…
As many rounds as possible of:
10 Ball Slams
5 Ball Facing Burpees
AND
8 Minute AMRAP
15 Plate shoulder to overhead (45/25…or heavier)
10 Pull-Ups
5 Reverse Burpee
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Coach Justin and Lauren C. are currently in the lead with 31 each.
REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.
- You guys are awesome
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Saturday, May 12, 2012 by Justin
Ditch your excuses.
CROSSFIT
“Double Pyramid Helen”
For time:
Run 1200 meters
63 Kettlebell swings
36 Pull-ups
Run 800 meters
42 Kettlebell swings24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups
BOOTCAMP
“Double Pyramid Helen”
For time:
Run 1200 meters
63 Kettlebell swings
36 Pull-ups
Run 800 meters
42 Kettlebell swings24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Coach Justin and Lauren C. are currently in the lead with 31 each.
REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Friday, May 11, 2012 by Justin
Ivan the terrible’s son was karate chopped to death for not cleaning the blood off his bar. Fact.
CROSSFIT
“Ivan the Terrible”
For Total Time:
50-40-30-20-10
Lunges
Push-ups
Sit-up (abmat)s
Double Unders
Rest For 90 Seconds
BOOTCAMP
“Ivan the Terrible”
For Total Time:
50-40-30-20-10
Lunges
Push-ups
Sit-up (abmat)s
Double Unders
Rest For 90 Seconds
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Coach Justin and Lauren C. are currently in the lead with 31 each.
REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.
- You guys are awesome
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Thursday, May 10, 2012 by Justin
Overhead Stephs
CROSSFIT
3 sets of Max toes to bar
then
“Bodyweight Fran”
21,15,9
Burpess
Pull-ups
BOOTCAMP
3 sets of Max toes to bar
then
“Bodyweight Fran”
21,15,9
Burpess
Pull-ups
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Coach Justin and Lauren C. are currently in the lead with 31 each.
REMINDERS:
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
Wednesday, May 9, 2012 by Justin
CROSSFIT
“Grace”
For time:
30 Clean and Jerks
BOOTCAMP
Test: 3 Sets Max Effort Pushup
Then..
4 Rounds:
Run 400 Meters
50 Air Squats
15 Toes to Bar
BARBELL CLUB
10 Rep Max 1 Armed Dumbbell Thruster(gotta do it successfully with both arms)
then
2 Minutes Max Effort Plyo Pushups
2 Minute AMRAP
50 Meter Zercher Walk
Max Effort 32″ Box Jump for remaining time
6:45 Beginner Class
20 Min AMRAP
Run 400 meters with an object
15 Object Squats
15 Sit-ups
8 Burpees
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Jay Monico and Kelly Burk are currently in the lead with 30 and 18 respectively.
REMINDERS:
- Monday and Wednesday 8:15 classes will be BARBELL CLUB ONLY.
- Bootcamp will replace the 7:30 classes on Tuesday/ Thursday.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
