WU
Dynamic
WOD
For Quality (not time)
15 mins or 50 Double KB Swing Cleans + Push Press as heavy as possible
*if you getting over 8 reps per set increase the load
then for some perspecitve
You have 20 mins with a team of 3 (coach assinged)…. to Row or Dyne the new improved caloric content of a Happy Meal (410 cals)
Alternate every 20/12 Cals (sprint please)
Mandatory Cooldown
1 plate burpee (25/15) per team for every calorie shy of 410.
Goals board is OPEN! Write up 1 Goal that will keep you motivated and focused on an objective.
WU
the loop
Junk Yard dog
Overhead Mobility
WOD
15 mins to 5 rep Max Overhead Squat
then @5RM
1 x 5
1 x Max rep
*rest 2 mins between
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch 95/65#
Double Unders x 3
Foundational
10-9-8-7-6-5-4-3-2-1
OHS
Double Unders x 3 or Burpee x 1
Challenge
Handstand Hold
Congrats to Troy who yesterday established the gym record on “Fran” 3:07!
WOD
We got you covered.
Tom on the Gimme.
WU
Loop Jog
Dynamic
Overhead Mobility
WOD
15 Mins to work up to a 1RM Strict Press
then
2K Row for time
or
10 mins Airdyne (max cals)
Cooldown
2 Loops & Stretch
OTG Challenge
2 cycles of Yogic Inchworm
Defined as
Standing back bend
forward fold
inch worm to high plank
cobra
down dog (calf right)
spiderman right
pigeon right
sampson right
Step through
sampson left
pigeon left
spiderman left
down dog (calf left)
cobra
high plank
inchworm to forward fold
standing back bend
Hold each position for 4 deep breaths.
10k Row.
WU
400m run & 400m Row..then Junk Yard Dog with a Partner
5 Mins Roll Posterior chain
then
set up for WOD and 5 mins warm-up DL to weight being used
WOD
“McGhee”
Complete as many rounds in 30 minutes as you can of:
5 Deadlift (275/185#)
13 Push-ups
9 Box jumps, 24 inch box
In memory of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
MOD 1: Deadlift to 70% of 1RM only
MOD 2: Modify elements as needed with coaches approval. Don’t slack.
Focus: Move fast but prep for HEAVY DL under cardio stress….Set up well!
Compare to 10/22 – http://crossfitcapeann.com/2012/10/22/motivational-monday/
Cooldown
2 laps around the loop or 10 min row/ Dyne and Roll out.
*Outside the Gym Challenge (OTG)
Run the rocks below the Seawall at Long Beach 1-2 laps
WU
Loop Jog x 2
Barbell Warm Up
3 rounds on cue
5 Power cleans
5 Front squats
5 Push Jerks/ Press
WOD
“Hammer”
5 rounds for time of:
5 Power cleans
10 Front squats
5 Push Jerks
20 Pull-ups
Rest exactly 90 seconds (check the clock and restart next round after rest)
Score is total time
RX= 135/95#
*In Honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
Foundational
20 mins or 5 rounds
5 Power cleans
5 Front squats
5 Push Jerks/ Press
10 Pull-ups
Rest exactly 90 seconds 9 (check the clock and restart next round after rest)
Cooldown
Jog the Loop x 2
