CrossFit “LOVE”

Buy in: 400m run

3 rounds of:
6   Light weight manmakers (30, 20)
12 Overhead Squats (135, 95)
18 V-ups
24 Ear showing KB swings (55,35)

Buy out: 400m run

CROSSFIT DODGE BALL

That’s right on Saturday the WOD will be CrossFit Dodge Ball. Because this is very different from a regular WOD I wanted to give everyone a heads up. Hopefully you are game…Here’s how it will work

Athletes will be divided into 2 teams

45 minute game:

If athlete is hit by a ball he/she is not out (come on it’s CROSSFIT!) You perform your penalty on the sideline and jump back in the game. No, you can not be hit while you are performing your penalty.

If you are hit by
 a pink ball = 10 sit ups
 a gray ball = 10 push ups
 a red ball = 10 squats
 a yellow ball = 10 jump rope
 a multi color ball = 10 slam balls

If someone catches a ball you throw = 10 burpees

RULES:
No head shots
No whining
If you get hit suck it up, perform your penalty and get back in the game – that is how life works isn’t it!
Have fun!!!!

We will be working on moving the equipment to the new portion on the gym if anyone is interested staying and helping after this WOD

Let me know what you think…….Tami

WOD:
4 rounds
run 400
5 pull ups
10 push ups
15 KB Swings (70,40)

” K-ROGERS”

For time:

300 Pull-ups

300 Push-ups

300 Sit-ups

300 Squats

* 3 PERSON TEAMS
* One person working at a time.
* The other two team members will hold a  Plate(#35/#25) over head.

HOORAY IT’S NO CLOCK DAY!!!

5 Rounds Not For Time of BB Complex:

8 Power Cleans
6 Front Squats
4 Push Jerk

Barbell complexes are one of the most effective exercises for building muscle and burning great amounts of fat at the same time.  For those of you who are unfamiliar barbell complexes let me give you a brief description.  A barbell complex is usually a combination of  different barbell exercises done in succession without putting down the bar.  When you have performed each exercise one time you have completed one repetition.  Barbell complexes will usually be done for 6 – 10 repetions.  You need to make sure that the weight that you place on the bar is light enough to enable you to do each exercise and to make it through all of the repetitions since the barbell complex is so demanding on your body.

Rest about 3 min between each set.

“Big Blue”

12 Minute Back Squat AMRAP – Pick your weight and do as many reps as you can.

Then…

50 Jumping Slam Balls  (20/14)
30 box jumps
50 Weighted walking lunges(20/14)
30 box jumps
50 Squats/ athletes  that want to make it more challenging, can hold the Slam Ball over head.
30 box jumps

* The athlete will use the Slam Ball for the lunges. The Ball can be held in any position where the athlete can maintain balance.
* Weight for the squat should be somewhere around 65-60 percent of your one rep max.