BENCH PRESS- 1RM OR PR
5-3-2-1-1-1
THEN,
10 rounds;
100m Sprint
* Rest completely between rounds. at least 1 min.
May 072012
May 062012
STRENGTH
1RM GROUND TO OVERHEAD
5-3-2-1-1-1
THEN,
“GRACE”
30- CLEAN AND JERK FOR TIME (135/95)
* GROUND TO OVER HEAD CAN BE THE ATHLETE’S CHOICE.
May 042012
“Double Trouble”
Buy in: 800 Meter Run
1:00 DU’s/ Box Jumps (24/20)
1:30 DU’s// Wall Ball(20/14)
2:00 DU’s// Slams (20/15)
2:00 DU’s/ Sit-ups
1:30 DU’s/KB or DB Swings(55/35)
1:00 DU’s/ Pull-ups
Cash Out: 800 Meter Run
*While one person does Double Unders for reps their teammate had to complete max. reps of the associated exercise.
* The runs must be done with your partner.Start and finish together.
Kettlebell Clinic and W.O.D. 8:30 a.m. Saturday May 5, 2012
Skill Work
Swings, Cleans and Presses.
“Swing Perfection”
H.O.C.
3 rounds of 30 seconds at each station with a 2 minute rest after each round.
Swings
Jump Rope
Push Press
Jump Rope
Goblet Squats
Jump Rope
Cleans
Jump Rope
Plank
Jump Rope
Post weights and thoughts to comments.
Clinics are only open to CrossFit Cypress members, thanks for your cooperation.
May 032012
WOD
SNATCH- ESTABLISH ONE REP MAX OR PR
5-4-3-2-1
THEN:
200 PUSH UPS FOR TIME.
May 022012
WOD:
DEADLIFTS 3X3X3X3X3 *90% OF 1RM
THEN, 5 ROUNDS OF
5 SUMO DEADLIFT HIGH PULLS (95/65)
10 POWER CLEANS
15 BARBELL ROLL OUTS
*SAME WEIGHT FOR ALL MOVEMENTS
May 012012
Well here we are again a beginning to another month. What we need to do is first congratulate all the athlete who improved their time on the 30 burpees. It was very impressive to see all the improvements across the board.
This month the challenge is wall ball shots. Again it will be patterned the same as last month. Starting with 1 wall ball shot on May 1st and then 2 on May 2nd all the way through the end of the month. The key is just like before, UNBROKEN WALL BALL SHOTS AS HARD AND AS FAST AS YOU CAN EVERYDAY. Intensity is the key here.
Remember if you never move that fast you will never move that fast.
So Let have another great month with great results!
Apr 302012
STRENGTH
STRICT PRESS- ESTABLISH ONE REP MAX OR PR
5-3-2-1-1-1
THEN,
15 MINUTE AMRAP
10 DB PUSH PRESS (45/35)
5 DOUBLE PUSH UP MAN MAKERS (45/35)
200 METERS
Apr 292012
Complete for time:
100 Jump Rope…..2 Med Ball Cleans (m:20/f:14)
90 Jump Ropes…..4 Med Ball Cleans
80 Jump Ropes…..6 Med Ball Cleans
70 Jump Ropes…..8 Med Ball Cleans
60 Jump Ropes…..10 Med Ball Cleans
down to
10 Jump Ropes…..20 Med Ball Cleans
Post weight, time and thoughts to comments.
Apr 272012
10 rounds of:
5 Burpees
10 Weighted Box Steps (m:45/f:25) on tallest box you can step. 5 steps with each leg.
15 Sit Ups
Post weights, time and thoughts to comments. You did enough burpees today to cover your burpee challenge!
