CrossFit NFT

No Classes this evening…but that’s not an excuse to do nothing!  Also, reminder: tomorrow’s classes will be held at 4, 5 and 6pm with Tripp.

Make sure to get full-hip extension in the jump of your burpees

Today’s off-site WOD:

100 Burpees for time

Rest…

Tabata situps

WOD 1 (Saturday)

Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA “Man on Fire”)
Max Rep Kettlebell Swings (M:70#, W:53#)

Score = Total Kettlebell Swings

WOD 2 (Saturday)

3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises

WOD 3 (Sunday)

In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead

Score = 2 loads combined is total score

*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.

WOD 4 (Sunday)

For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run

Score = Total time

Today’s WOD:

“Nicole”
AMRAP in 20 min
400m run
Max rep pullups

*Continue pullups until you have to drop from the bar.  Once off the bar, that round is over.  Count completed number of pullups.

**An alternate workout will be put up if it’s still raining heavily.

Sorry guys, but Friday’s afternoon classes will be cancelled.  I will be headed down to West Palm for the CrossFit Games FL Sectional Competition, Rachel will be in school and Tripp and Sean will still be out-of-town.

Saturday’s morning classes are going to be moved to 4, 5 and 6pm when Tripp will be back in town and able to cover them.  If you have made your reservations online for Saturday’s classes already, please check again and reserve your spots for the afternoon sessions that I’ll have posted later today.

Sorry for the inconvenience.  It’s not often that we don’t have at least one person around to open the gym.

For those of you who are interested in the Vibram 5 Fingers that you are seeing people wearing around the gym, check out this link for some information! It’s an adobe file so if you don’t have adobe you’ll need to download it.

Strength:
Handstand Pushups
3 attempts for max reps

WOD:
5 rounds for time
10 Deadlift (225/155)
10 KTE

rest, then…

AMRAP in 5 min
Double Unders

Today’s WOD:

Push Press 3-3-3-3-3

Rest then…

AMRAP in 10 Min
10 KBS (1.5/1.0pood)
50m Sprint
10 Air Squats
50m Sprint

Today’s WOD:

AMRAP in 20 min…
5 Power Snatch (75/55)
10 Ball Slams (30/20)
15 Box Jumps (24/20)

Today’s WOD:

For time…
400m Run
20 Wall Ball Shots
40 Pushups
60 Air Squats
80 Situps
100 Double Unders
400m Run

Big Sean met Steve Willis as soon as he got to Australia.  Steve is a CrossFit Games badass, and owner of CrossFit FX in Sydney.

Today’s WOD:

Deadlift 3-3-3-3-3-3-3

I didn’t know it was so exhausting for Ninja to watch Mandy workout!

Today’s WOD:

For time
30 Handstand Pushups
10 Pullups
20 Handstand Pushups
20 Pullups
10 Handstand Pushups
30 Pullups