Rest Day/Makeup Day/Skill Development
WOD Saturday 040211
Please remember that today we will be hosting the Crossfit Games Open WOD #2. The gym will be open for the daily WOD, however at 11am we will be changing over to the Games WOD. You still are welcome to come to the gym but your workout will be the CF games WOD. Goodluck…
9- 155LB/100LB DEAD-LIFTS
12 PUSH-UPS (WITH HAND RELEASE AT THE BOTTOM) 15-24″/20″ BOX-JUMPS
ALL WORKOUTS WILL BE COUNTED AND JUDGED.
WOD
“Fight Gone Bad”
3 rounds for time of:
Wall Ball, 20lb/16lb, 20reps
Sumo Deadlift Highpull, 75lb/55lb, 20reps
Box Jump, 20″, 20reps
Push Press, 75lb/55lb, 20reps
Calorie Row, 20cals
1min Rest
WOD Friday 040111
Angela working on those Double Unders
WOD
1st
Squat 3-3-3 (or more)
Set1=70%
Set2=80%
Set3=90%
2nd
Five Rounds for time of:
50 Squats
50 Double Unders
COMP TEAM…REST FOR SATURDAY
WOD Thursday 033111
Ryan C. working on his HSPU’s
WOD
1st
Bench Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
For time:
50 Ring Dips
Run 400 meters
50 Pushups
Run 400 meters
50 Handstand Pushups
Run 400 meters
WOD Wednesday 033011
CROSSFIT GAMES OPEN WOD #2
John F. – Great Form!!
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
Women: 100lb Deadlift/ 20″ Box Jump
Description /Standards
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.
Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.
WOD Tuesday 032911
WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
3 rounds for time of:
40 Double Unders
30 Power Cleans, 95lb/65lb
20 Pullups
10 Kettlebell Swings, 1.5/1 pood
COMP TEAM…ACTIVE REST DAY..STRENGTH WORK..
Please join us on April 16th for the YMCA Strong Kids Campaign 5k road race. Start is at the Greendale YMCA beginning at 8:30 am. Register the day of the race.
Tough Mudder House Rental
Attention Tough Mudders. For everyone who had their name on the board, we have a house reserved. The cost will be $125 for the weekend. We can check in at noon on Friday May 6th and do not need to check out until 5pm on Sunday. PLEASE PAY CASH AT THE FRONT DESK AS SOON AS POSSIBLE. Thank You. Below is a link to the house we will be staying at. Side Note: Ryan Carbone called “Top Bunk!!”
House Rental Link: http://www.cyberrentals.com/rental/p351967
WOD Monday 032811
WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
5 rounds for a time of:
5 Press/shoulder to overhead (anyway 155lb/95lb)
10 Burpees
WOD Sunday 032711
Rest Day/Makeup Day/Skill Development
Comp Team and Tough Mudder Team….complete 4-800m runs. These runs will be completed on Adams St… Run up….rest on the way down….Use a vest, sandbag etc….make it harder
WOD Saturday 032611
WOD
KAREN 150 wallball shots for time men 20lb-11′ women 16lb-9′ COMP TEAM: CF Games OPED WOD #1…… then 20 minutes after do the Daily WOD
KAREN 150 wallball shots for time men 20lb-11′ women 16lb-9′ COMP TEAM: CF Games OPED WOD #1…… then 20 minutes after do the Daily WOD
WOD Friday 032511
WOD
1st
Squat 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
Front Squat 5-5-5-5-5
Overhead Squat 3-3-3-3-3
Comp Team….daily WOD
Saturday we will redo the OPEN WOD #1. This will be during the regular gym hours.
WOD Thursday 032411
Tough Mudder participants..Check out the new info on the
CFCM Running/Endurance Team page..training info!
WOD
1st
Bench Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
“Elizabeth”
For time:
21-15-9
Ring Dips
135lb Squat Clean
Comp Team: REST for Friday….
WOD Wednesday 032311
Team WOD….
In teams of 2….
1 mile run
200 hip-back ext. 300 Plate Situps 45/25
1 mile run First 3 teams to the GHD machines win. If GHD is taken do situps first.. Both athletes run together but only 1 can perform situps and bk/hip ext. at a time. Clock stops once both athletes cross finish line.
200 hip-back ext. 300 Plate Situps 45/25
1 mile run First 3 teams to the GHD machines win. If GHD is taken do situps first.. Both athletes run together but only 1 can perform situps and bk/hip ext. at a time. Clock stops once both athletes cross finish line.
WOD Tuesday 032211
WOD
1st
Deadlift 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
3 rounds for time of:
30 Pullups
185lb Deadlift, 21reps
