April, 2014

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Thursday, May 29th, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

Bear Crawl, Crab walk, frog jumps 3x

 

WOD:

CrossFit Baseball (outdoors, weather permitting)

1st base: long jumps

2nd base: lunges

3rd base: backwards hop

Home: burpees

 

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

CrossFit Dodgeball (weather permitting)

sub Indoor WOD: FRAN

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Tuesday, May 27th, 2014

SURPRISE HERO WOD! BE SURE TO DRESS IN RED, WHITE OR BLUE!

HAPPY MEMORIAL WEEK!

 

US-flag-Florida-Bridge

Thursday, May 22nd, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

Chosen Athlete “Says”

 

WOD:

AMRAP in a given amount of time of:

5 wall balls

10 medball cleans

15 air squats (onto med ball)

* Game*

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 12

5 wall balls (14lb and under)

10 med ball cleans (14lb and under)

15 Air squats (onto med ball)

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Tuesday, May 20th, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

Tug a war

 

WOD:

21-15-9

Deadlifts

Push Ups

* Game*

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

21-15-9

Deadlifts (bw)

HSPU (sub HR PU)

 

Thursday, May 15th, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

Plank Wars

wpid-20131217_1656100.jpg

 

WOD:

AMRAP in a given amount of time of:

snatches

goblet squats

sumo deadlift high pulls

 

* Game*

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 10

10 KB snatches

10 Goblet Squats

10 SDHP

 

Tuesday, May 13th, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

1K

 

WOD:

AMRAP in a given amount of time of:

EMOM

Hand Stand Push Ups

Toes 2 Bar

* Game*

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 18

1:00 stations

Hand Stand Push Ups

Kettle Bell Swings

Toes 2 Bar

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Thursday, May 8th, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

Rope Wars!

 

WOD:

AMRAP in a given amount of time of:

3 Handstand Push Ups

6 sit ups

9 Over head Squats

* Game*

 

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 14

3 Handstand Push Ups

6 Plate weighted sit ups

9 Over Head Squats (plate)

 

Tuesday, May 6th, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

London Bridge Walk

 

WOD:

AMRAP in a given amount of time of:

Superman Box Jumps (with a squat)

* Game*

 

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 12

Push ups to Box Jump to Squat (1 rep)

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Thursday, May 1st, 2014

May Skill: Handstand Push Ups

Rookies:

Warm Up:

Do the Limbo game

 

WOD:

AMRAP in a given amount of time of:

5 monkey hangs

5 wall walks

* Game*

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 10

5 Pull ups

5 Handstand Push ups

20130916-114750.jpg

Tuesday, April 29th, 2014

April Skill: Thrusters

Rookies:

Warm Up:

30 Jumping Jacks, 20 Mountain Climbers, 10 Sit ups, 5 burpees, 2x

 

WOD:

AMRAP in a given amount of time of:

Farmers walk with choice of handheld items

(Every time item is dropped, 5 thrusters)

* Game*

All Stars:

Warm Up: Bones/Paige Says (Outdoor/weather permitting)

WOD:

AMRAP 12

Dumbbell Farmers Walk (50 ft)

EMOM 5 DB thursters

x

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