Push Press: 5 x 4 (ME)
16:00
“Kinda Like Regional WOD 1”
1 mile Run
Then 12 rounds of:
4 Strict Handstand Push Up, Fx: kipping HSPU
8 Chest to bar Pull Ups, Fx: Pull ps
12 Air Squats
25:00 Time Cap
Rx+: 1200 M Run *With a weighted vest 20/14 “
Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.
====================================
Snatch:
Find 1 RM
Superset Strength
Back Squat:
3 x 6 (ME)
Barbell Row
3 x 10
Bring a Friend day Today! Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you.
======================================
Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.
====================================
10min AMRAP
10 KB swings
15 Lunges (with KB or bumper plate if desired)
20 Air squats or goblet squats
25 Mountain Climbers
12 Min AMRAP with a partner
200m run with a med ball (one per partner)
20 over the box jumps (ok for feet to touch the top of the box)
20 over your partner burpees (partner is holding a plank position)
Finisher:
Tabata ABMAT sit-ups
Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary. We want to share our passion for what we do here with others and it starts with you.
======================================
Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.
====================================
Strength for the week
Monday: Hang Power Clean EMOM
Tuesday: Double MetCons
Wednesday: Snatch, Back Squat, and Barbell Row
Thursday: Push Press
Friday: Handstand Walk Technique
Saturday: “The Chief”
Sunday: Deadlift
==============
Hang Power Clean EMOM 10:
ODD: 4 Hang Power Cleans (ME)
Even: 8 Bar Facing Burpees
4 Rounds for Time:
20 Alternating DB Snatches 45/30, Fx: 30/20
20 DB Step Ups* 24/20, 45/30, Fx: 30/20
200 M Run
*Hold DB in suitcase hold
Happy Mothers Day! Bring your mother or a mother to Yoga for FREE. Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
=========================
Midline Madness:
3-4 sets of:
10 Turkish Sit ups (5 each side)
10 Strict Toes to Bar
10 Supermans
Rest as needed
Turkish sit up (https://www.youtube.com/watch?v=MpQIyTxtuhY)
AMRAP 18:
200M Run
10 Deadlifts 135/95, Fx: 95/65
200M Run
10 Power Snatches 135/95, Fx:95/65
200M Run
10 Overhead Lunges 135/95, Fx: 95/65
Finisher:
Max Handstand Walk for distance
8:00 Cap
