May 2011

Your Fitness Journey: A means to an end? How many times have you heard someone utter the phrase, "a means to an end"? Do you understand the meaning behind that term? Have you ever found yourself referring to your fitness as "a means to an end"? Geez! We hope not! I don't believe your CrossFit […]

Warm-up for week of 110516125 double unders (500 singles) & 1000m rowing or 800 running – any way,any how15 ghd sit-ups15 back extensions5:00 foam roll/mobility   ShedKickers for week of 110516 12-9-6-3squat cleans – 185# (115#)hspu – (range of motion: stack 45# & 25# plates, hands over holes, head toabmat, feet cannot deviate any wider

PARTNER WOD (teams of 2)As many reps/rounds as possible in 20:00 of:farmer's walk, 1 lap around building - two 24kg kb's (two 16kg kb's)200 wall balls400m sandbag carry200 pull-ups100 double unders200 overhead squat – 95# (65#) Rules:1)Teams of 2 athletes, both athletes moving at the same time2)Each team must accumulate 200 reps of each movement before

WOD3 rounds for time of:50 walking lunges30 kb swing – 24kg (16kg)15 thrusters – 95# (65#)         crossfit.com  

Active Rest Day   Open Gym during A.M. hours only!       crossfit.com

WODAMRAP in 20:00 of:7 squat cleans – 165# (110#)7 box jump (up & over) – 24" (20")10 ring push-ups         crossfit.com

WODFor time: 500m row50 burpees400m run50 pull-ups100 double unders (400 singles)          crossfit.com  

WOD5 rounds for time of:400m run15 deadlifts – 225# (155#)15 t2b         CFE WOD: Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays. Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in

 Happy Mother's Day from the shed…                  

Warm-up:  500m row OR 400m run 3 rounds of: 10 ghd sit-up, 10 back extensions, 10 inchworms 5:00 foam roll/mobility   Shedkickers for week of 110509: “Amanda”9-7-5muscle-ups (ctb pull-ups)squat snatch – 135# (95#) 7 rounds for time of:5 deads – 275# (205#)7 hspu9 “L” pull-ups For time:200 double unders 5 front squat – 135# (95#)150