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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

 
 

Sunday 5-22-16

Open Gym 10AM to Noon

Suggested WOD

2,000 Meter Row for Time
At the 1st Minute – 1 Abmat Sit-up
At the 2nd Minute – 2 Abmat Sit-ups
At the 3rd Minute – 3 Abmat Sit-Ups
Continue to add 1 Abmat Sit-Up per round.

For Time

HF9A8920_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

 
 

Saturday 5-21-16

8AM Bootcamp

9AM Team WOD

5 Rounds of:

Box Jumps (24″/20″)

Sumo Deadlift High Pulls (75/55)

Sit Ups

Rest

:Teams of 4.  One minute at each station.  The team score is total reps completed by each athlete combined.

HF9A5847_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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