3-17 WOD

WarmUp
Row 500m or Run 400m
BandyFrontRack
2 Rounds
5 Inchworm+PushUp
10 Lunge+Twist (5/leg)
10 SingleLeggedDeadLift (5/leg)
Clean WarmUp

1) Take 15:00 to Find your 1RM PowerClean

2) “Grace”
30 C+J 135/95# For Time

$$) 100m Prowler ForLoad

Cool
Roll

State Champ

State Champ

4-16 WOD

Save The Date: Annual StarLight WOD: Saturday, May 31st at 6:30pm, followed by Paleo BBQ and Potluck!

Wednesday:

WarmUp
Row 500m or Run 400m
T-Spine
30 PassThru
3 Rounds
:10 HSH
7 BootStrap
7 Kossack

1) Take 15:00min to work on the Gymnastic skill of your choice

2) AMRAP20
5 TTB
10 HR PushUp
15 SlamBall 20/14#

Cool
Roll

1962747_588118087950870_1779572484_n

4-15 WOD

WarmUp
Run 400m or Row 500m
BandyHam+QH
3 Rounds
2 WallWalk
10 KBS
10 WallBall

1) AMRAP6
6 HSPU
12 WallBall 20/14#
24 DoubleUnder
Rest 5:00

2) AMRAP6
6 HangPowerSnatch 75/45#
6 SnatchGripOverHeadLunge 75/45#
12 BoxJump 24/20″
Rest 5:00

3) AMRAP6
9 DeadLift 95/65#
6 HangPowerClean 95/65#
100m Shuttle

Cool
SmashQuads
Roll
1619231_666466533399318_137035434_n

4-14 WOD

Monday & Congrats Cecilia!

Congratulations Cecilia for a strong finish on day two at ‘The Spring Showdown Comp’! Thanks to those that could come out and cheer her on. She finished 7th out of 32 in the Intermediate division. We are all Super proud of you!

Outstanding work C!
—————————-
Monday’s WOD
End of the bench cycle

WarmUp
Run 400m
2 Rounds
10 PushUp
10 SupineRow

1) 6 Sets
BenchPress x 5 reps; Rest :90
BenchPress x 3 reps; Rest :90
BenchPress x 1 rep; Rest :90
BenchPress x 5 reps; Rest :90
BenchPress x 3 reps; Rest :90
BenchPress x 1 rep
* Second wave should be heavier than the first.
Wave1 = sets 1,2,3 Wave2 = sets 4,5,6.

2) AMRAP12
5 PushPress @60% of 1RM
7 PullUp
Run 200m

Cool
SmashPec/Cuff
Roll

4-12 & 4-13 WOD

4-13 WOD
Sunday:

2:00pm CrossFit 101
2:00pm Olympic Lifting
3:00pm Team WOD

2:00 & 3:00pm is also Open gym: a great time to come in and work on your goals, mobility or kip,MU progressions!

Good luck Cecilia on Day 2!

4-12
Saturday 9am: Join coach Jen K for a great surprise Tabata workout!

Spring Showdown Comp this weekend update:
Cecilia will be competing in ”The Spring showdown”. Cheer her on in the Intermediate heat. Please see schedule and link below for more information and if you can come cheer her on this Sat and or Sunday that would be OUTSTANDING- and don’t forget to wear your CFSWP swag!;D

God luck Cecilia… we are all so PROUD of you and all of your achievements this year! You got this!

#BeastMode

*More information can be found here: http://www.springshowdown2014.weebly.com

4-11 WOD

Friday:

WarmUp
Row 500m or Run 400m
2 Rounds
5 BackSquat (bb)
5 PullUp
WarmUp BackSquat to 70-80% ish

1) Every :90 for 9:00 (example: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30)
BackSquat x 3 reps @70-80% of 1rm

2) ForTime
Run 400m
10 Burpee
15 PullUp
20 OHS 95/65#
15 PullUp
10 Burpee
Run 400m

Cool
Roll

IMG_2052

4-10 WOD

WarmUp
Row 500m or Run 400m
2 Rounds
5 Inchworm+PushUp
10 Lunge+Twist (5/leg)
2 Rounds
6 Thruster (bb)
6 KBS 24/16kg

In teams of 2,
AMRAP22, with partners alternating between run/row and triplet
Run or Row 400m
AMRAP
6 Burpee
8 Thruster 75/55#
12 KBS 24/16kg
* Partners switch tasks once the running/rowing partner returns.
Score is combined reps from amrap.

Cool
Roll