Monday 5.18.2015

*Schedule Reminder: Starting today (Monday, May 18th), we will be adding a 7am CrossFit class on Monday, Wednesday, and Friday.  The afternoon will remain unchanged for the moment, but we WILL be expanding that schedule in the coming weeks, so please stay tuned.

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Strict Press x 6-8 reps(use the same weight or more than you used on 5.8.2015)Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)Minute 3 – Flutter Kicks x 30 secondsB. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:20 Calories of AirDyne or Rowing10 Dumbbell Push PressAs soon as the Bike/Rower is available, the next teammate jumps on and starts his/her 20 cals.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Push Press + Split JerkBuild in load over the 10 sets to something heavy for today.  Look to surpass loading that was used on 5.8.2015B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:20 Calories of AirDyne or Rowing10 Dumbbell Push PressAs soon as the Bike/Rower is available, the next teammate jumps on and starts his/her 20 cals

"COMPETITION"

A. Every 2 minutes, for 20 minutes (10 sets):Jerk with a Pause x 1 rep(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)Work with a load that allows you to maintain perfect mechanics for all ten sets.B. “Tommy V”For time:21 Thrusters (115/75 lbs)12 Rope Climbs (15′)15 Thrusters9 Rope Climbs9 Thrusters6 Rope ClimbsShould go without saying, but please be sure to clear the rope out from under your feet. An ankle injury isn’t worth the few seconds you’ll cut off your time by coming down recklessly.C. Three sets of:Glute-Ham Raises x 8 reps @ 3011Rest as neededReverse Snow Angels x 15-20 repsRest as needed

"ENDURANCE"

Three sets for times of:Run 1,000 MetersRest 3 minutesRow 1,000 MetersRest 3 minutes