Quick information: New things starting!!!!
Power Yoga Wednesdays at 6pm. This will be the last class of the day. It is your “active rest” WOD. :D
We are starting a Weightlifting team- with our first big competition being the American Masters here in Savannah, the weekend of Oct 31st. Contact Suzanne for training times.
We have several different CrossFit competitions we are training for or have people participating. Check the board, and talk to the trainers.
High hang snatches, 2 every minute for 10 minutes. Increase weight as you go. Stay on your heels, use the mats, get into full squats.
Deadlifts: Going for heavy sets of 2. Warm up with 3-5 sets of 5, increasing weights as you go, then cut to sets of two. Keep the technique! Chest up, back tight, use legs.
Airdyne (or Rower) 20 minutes for total calories.
2 WODs today!!!! You guys are so lucky!!!
10 burpees over the rower
50 Double unders,
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
Back Squats: 3×5, 3×4, 3×3. 3 second pause at bottom of each squat. :D Increase weight as you can.
10 Handstand pushups, 15 Box Jumps (20/24″), 20 Kettlebell swings (1/1.5), 400 m run.
1)Beginners- work on Handstands on wall. Advanced: 3 attempts at max distance handstand walk
2) For time:
Beginners: Dumbell Push presses: (40/25#) Advanced: 50 Handstand Pushups
21-18-15-12-9-6-3 reps for time:
Bar Facing Burpee
Clean and Jerk: 1 every minute for 10-15 minutes. Work on variations of cleans (full, power).
Deadlifts: 2×8, 2×6, 2×5, 2×3
GHD situps 3×10
Back extensions 3×10
Toes to bar or Toes to Rings 3×10
Vonetta and Krissy killing their rope climbs! Awesome job girls!
20 Wallballs (20/14#)
400 m run
Karyl has loaded the bar in such a way that makes me as a weightlifter laugh, and also keeping everyone else from having the small plates. :D
Push Press 2×8, 2×6, 2×4. Increase your weight as you go.
EMOM 12, alternating:
a) 4 front squats from floor, 205#/145#
b) 1 rope climb
Notes: You may clean the first front squat.
Row 3×4 minutes
Notes: Rest 60 seconds between sets.
Snatch + Low Hang Snatch sets of 2 on 60 seconds @ least 10 sets. May increase weight.
Deadlifts: 3×5, 3×3, then move to heavy singles. Keep your form! If you are loosing your back angle, your butt comes up first, or other infractions, you will be asked to stop and work on RDL’s, or do down sets. Going heavy is not okay if you will could be injured.
21 (200m)-15 (200m) -9 (200m)
Pullups, Box jumps (24/20″), kettle bell swings (1.5/1 pd), 200m run in between the completed rounds, before moving to next set.
I might ask this often….. :D Suz
Romanian Deadlifts: 5×5
Evil Wheels 5×5.
3 rounds for time:
21 calories on Airdyne or Rower
50 double unders
15 calories on Airdyne or Rower
15 burpee pullups
9 calories on Airdyne or Rower
9 Wallballs 20/14#
5 minutes practicing: *advanced practice each, beginners practice handstands and modifications
1) Freestanding handstand
2) Handstand shoulder taps
3) Handstand walking variations
1) Close Grip Bench Press 3×6, 3×4
30 calorie row
30 bar facing burpees
30 hang power cleans, 135#/95#