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Friday 5-27-16

WOD

“Nate”

AMRAP 20:
2 Ring Muscle-Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)

SOC-Nate-Hardy-e1454685872358

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

May Events:

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

 
 

Thursday 5-26-16

WOD

2,000 Meter Row
200 Double-Unders
2,000 Meter Run

For Time

HF9A4864_Snapseed

May Events:

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

 
 

Wednesday 5-25-16

WOD

Weightlifting Wednesday

12 Rounds:
Every 40 Seconds – 1 Power Clean (60%)

Rest 4:00

12 Rounds:
Every 40 Seconds – 1 Power Snatch (60%)

Rest 4:00

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3:
Unbroken Overhead Squats (95/65)

This is Week 1 of a Power Clean and Power Snatch progression.

HF9A4661_Snapseed

May Events:

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

 
 

Tuesday 5-24-16

WOD

21 – 15 – 9:
Deadlifts (225/155)
400 Meter Run

For Time

EXTRA

1: Mid-thigh cleans: 10 rounds – Every 2 minutes, complete:

-3x Mid-thigh cleans (Work up to a max for the day)

2: Push press: Warm up then:

-80% x 3 reps

-85% x 3 reps

-90% x 3+ reps

*If you have a true 1 RM, take percentages off 90% of that number.

3: For time:

-15x strict bar muscle up (If you can’t do 5+ unbroken bar muscle ups, don’t attempt the strict).

HF9A5293_Snapseed

The Competitive Edge BootCamp classes are here! Come join Coach Joyce Mon-Fri 5AM, 7AM or 8AM, Sat 8AM, for 45 minutes of booty burning badassness!!!
New morning hours: (Mon-Fri)

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

May Events:

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

 
 

Monday 5-23-16

WOD

3 Rounds of:
30 Burpees
30 Pull-Ups
30 Thrusters (75/55)

For Time

EXTRA

Strength: 

1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:

-3x Mid-thigh snatch (Work up to a max for the day)

2: Back squat: Warm up then:

-80% x 3 reps superset with 20m prowler push (medium weight…maintain speed thru the whole 20m)

-85% x 3 reps superset with 20m prowler push

-90% x 3+ reps superset with 20m prowler push

*If you have a true 1 RM, take percentages off 90% of that number. Also, hit the prowler on the 2 warm up sets before the 80% for a total of 5.

HF9A5658_Snapseed

The Competitive Edge BootCamp classes are here! Come join Coach Joyce Mon-Fri 5AM, 7AM or 8AM, Sat 8AM, for 45 minutes of booty burning badassness!!!
New morning hours: (Mon-Fri)

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

May Events:

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

 
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