CrossFit CSA posted on Facebook
Power WOD 7/3/15
Deadlift 3×5 at 80%
Wall Ball (20/30)
Box Jump (24/30)
**200m Run after each set including the last 21 reps
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Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday.
Regular Scheduled programming on Friday and Sunday.
FRIDAY WOD- TEAMS of 3
* one person works at a time/ split reps as you like
1200m team row
120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar)
120 Slam Ball (30/20)
120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes)
1200m team row
A) Power Snatch
Building in weight each set
B) 15 min AMRAP
10 Power Snatch 75/55
*Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.
Front Squat 5 x 1 rep Heavy
Rest as needed
In five sets or fewer, build by feel to a “”heavy”” front squat. Once the load feels heavy and your barbell speed is noticeably slower, mission accomplished.
Two sets, for max total reps/calories of:
2 Minutes of Rowing (for Max Calories)
2 Minutes of max Thrusters (95/65)
2 minutes max Barbell Burpee
Rest 2 minutes; repeat
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds
Power WOD 4/24/15 Back Squat 10×2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50′ Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)
Part A) Work up to a moderately heavy Snatch weight, then… 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders
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Ask Coach Sam what you can do! http://journal.crossfit.com/2015/06/gymnastics-the-long-journey-worth-taking.tpl
FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row
To those of you who work out in the evening, tomorrow is Manuel's last day! Manuel has been a staple of the gym for a long time, and his infectious energy will be missed. Come on by at 5:30pm tomorrow and wish him luck as he moves back to Europe!
Congratulations to all of you who PR'd your "DT" time this month! In case you didn't know, the benchmark workout "DT" is a CrossFit Hero WOD. It was made in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (Description and photo from crossfit.com)
New WOD: Back squat 3-3-3-3-3 Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes. Post loads to comments and BTWB Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!! *This Friday we have an...... Click for more: http://www.crossfitverve.com/?p=18372
Hello CrossFit Kids Parents! Due to technical difficulties, our email update to all of you has failed to send this week - please remember that there is no CrossFit Kids class tomorrow, Thursday 7/2 We will resume our next session on Tuesday, 7/7 Thank you!