Sunday, 05.19.13: Regionals Day 3

LAST DAY OF REGIONALS - NO CLASSES OR OPEN GYM

Sunday Regional WODs

Individual Event 6

100 Double unders

50 HSPU

40 TTB

30 Axle Shoulder to OH 160/100

90 Ft. Walking Lunge w/ axle

Individual Event 7

4 Rounds:

15 Ft. Rope climb, 2 ascents

100 Ft. Sprint

4 Squat Cleans 225/135

100 Ft. Sprint

HAPPY BIRTHDAY VICKY!

Saturday, 05.18.13: Regionals Day 2

NO CLASSES OR TEASER WODS TODAY

Home WOD

10 Min. AMRAP:

20 Double unders (or tuck jumps if no rope)

20 Lunge jumps (Every rep counts)

10 Clapping Push ups

Ca$h Out

100 V-ups for time (return to hollow position)

3 Burpees everytime you need to come out of hollow position to rest

Saturday Regional WODs

Individual Event 4

100 Wall Balls 20/14

100 CTB Pull ups

100 One-legged squats

100 One-arm DB snatch 70/50

Individual Event 5

21-15-9:

Deadlift 315/205

Box jump 30/24

Friday, 05.17.13: First Day of Regionals!

Reminder: No classes today, tomorrow or Sunday. 

Home WOD

30-20-10 reps of:

Burpees

Squats w/ elevation

Grasshoppers 2-ct

Check out our Facebook page for updates on Regionals and keep up with the media coverage on the CrossFit Games site here.

Friday Regional WODs

Individual Event 1

"Jackie"

1000M Row

50 Thrusters 45#

30 Pull ups

Individual Event 2

7 minute ladder:

3 OH Squats (AHAP)

Individual Event 3

For time:

30 Burpee Muscle ups

Thursday, 05.16.13: TEAM = Together Everyone Achieves More

In Teams of 3

As one member holds a 45/25 Lb plate OH other members work towards completing the following:

1000M Row

100 Deadlifts 135/95

100 Hang Power Cleans 115/65

100 Front Squats 115/65

100 Shoulder to OH 95/65

Each time you switch the holder or need to rest from the OH holds everyone must complete 5 Burpees

Wednesday, 05.15.13: Strength Day

Attention On Rampers: Due to the short week, we added 2 On Ramp classes at 7:00pm & 8:00pm tonight.

Warm up

1 Mile Run

25 2-ct Hip touches

25 Med Ball Cleans

25 Banded Good mornings

Lift

Floor Press 1-1-1-1-1 (pause 1-ct at bottom)

Then Max Reps at 85%

Accessories

Coach's Call

HAPPY BIRTHDAY LOREN!

A few notes about Regionals...

We will have a tent area to hang out in where you can leave your stuff for the day.  Some items you may want to bring: sunscreen, cooler w/ food/drinks, chairs, etc.  Hopefully it will be warm out but you never know, so bring something to throw on in case it gets chilly or rains.  Is everyone set with rides?  If not, leave a comment and let us know what time you're looking to leave!

Tuesday, 05.14.13: Regional WOD 13.1

Let's get a taste of Mike Kim's long weekend ahead.

Also, Grace and Andrea are selling Michael Kim Regioanal T-Shirts for $15...they are limited and they will be going fast.  Get yours by contacting Andrea.  She will be at the box at 12 and 5 tomorrow.

"JACKIE"

1000M Row

50 Thrusters 45#

30 Pull-Ups

(10 MIN MAX)

Note: Since we'll be closed Fri, Sat & Sun, we've added 7:00pm & 8:00pm On Ramp classes on Wednesday night.

Monday, 05.13.13: Short week starts with a long WOD

"LUMBERJACK 20"

20 Deadlifts 275/185
Run 400m
20 KB swings 70/55
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees (Outside at the start of run)
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans 45/30
Run 400m

Be early for class to get warmed up.  

Reminder:  There will be no classes this Friday, Saturday or Sunday due to Regionals.  No 8:00pm WOD or On Ramp on Thursday night.

Question: Does anyone have a tent we can borrow for Regionals?

Sunday, 05.12.13: Happy Mother's Day!

On Ramp - 9:00am

Open Gym - 10:00am

No Body Prep/Recovery today

HAPPY BIRTHDAY BRIANA!

Happy Mother's Day to all the moms we know and love!