Riddler

WOD 6/18/13

400m Time Trial

AMRAP in 8 minutes:

200m Run

5 Deadlift (225/155)

Rest 5 minutes

AMRAP in 5 minutes:

100m Run

5 Front Squats (135/95)

Rest 5 minutes

AMRAP in 3 minutes:

15 Double Unders

5 DB Push Press (45/30)

Squatterday

WOD 6/17/13

Overhead Squat 5-5-5-5-5  All sets at 70-80% of your max

One set of max rep Overhead Squats at Body Weight - The goal is 15 reps; scale as neccessary

AMRAP in 10 minutes:

15 Russian Swings (55/35)

10 Wall Ball (20/14)

5 Burpees

CrossFit Kids summer camp starts tomorrow at 10am!  Please make sure to be here early so you can fill out a waiver for each child, and bring a water bottle for them.  Kara can’t wait to meet all of our future firebreathers!

Twilight Zone

WOD 6/14/13

5 Rounds:

10 Front Squats (155/105)

10 Pull-Ups

10 Dumbbell Lunges/leg (45/30)

10 Dumbbell Push Press (45/30)

50 Double Unders

25 minute cut-off

Cash Out: 4 sets of 30 second sprint on the C2 Rower

Flat Back Bar Close

6/13/13

Deadlift 3-3-3-3-3

All sets at 75-85% of your max

AMRAP in 5:

3 Deadlift (225/155)

15 Double Unders

Immediately followed by

3 Rounds:

400m Run

10 Hang Power Clean (135/95)

Use the same bar for the deadlifts and cleans.

Cash Out: Run or Row for 5 minutes

Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

There will be no stretching class this Saturday. We will have our Members Only CrossFit Class at 10am and our free class at 11am.

Stay Calm & CrossFit

WOD 6/12/13

Clean & Jerk - Find a 1 rep max

Every 30 seconds for 3 minutes: 1 Clean & Jerk (shoot for 70-80% of your max)

With a 12 minute cut-off:

15-10-5-10-15

Box Jumps (24/20)

Med-Ball Sit-Ups* (20/14)

*From sit-up position medicine ball touches above your head then below your feet

Cash Out: Max burpees in 60 seconds

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

There will be no stretching class this Saturday. We will have our Members Only CrossFit Class at 10am and our free class at 11am.

Power Up

WOD 6/11/13

Dead Hang Pull-Ups 5-5-3-3-1-1-1

AMRAP in 20 minutes:

200m Run

7 Deadlifts (225/155)

14 Wall Ball (20/14)

21 Double Unders

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

There will be no stretching class this Saturday. We will have our Members Only CrossFit Class at 10am and our free class at 11am.

Wall Flower

WOD 6/10/13

Back Squat - Find a 3 rep max Then complete two more sets at 80-90% of your 3RM

AMRAP in 8 minutes:

10 Pull-Ups

10 KB Swings (55/35)

10 Push-Ups

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

Shin Guard

WOD 6/7/13

Max Height Box Jump

"Heavy Fran"

15-12-9

Thrusters (135/95)

Weighted Pull-Ups (45/25)

If you can't do weighted pull-ups just scale to a more difficult band. Try to make your thrusters slightly heavier than you would normally.

 
Our CrossFit Kids summer camp will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

Holt

WOD 6/6/13

Squat Clean - Find a 1 rep max

AMRAP in 3 minutes:

3 Clean & Jerks (135/95)

3 burpees

Rest 3 minutes

AMRAP in 3 minutes:

5 Toes To Bar,

15m Broad Jumps

Rest 3 minutes

AMRAP in 3 minutes:

10 Push-Ups

15 Air Squats

We've changed the dates for our CrossFit Kids summer camp. We will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.

Step Ahead

WOD 6/5/13

3x400m Sprints - Rest about 3-4 minutes between each effort

For Time:

5 Rounds:

5 Burpees

5 Deadlift (275/185)

Immediately followed by

5 Rounds:

3 Squat Cleans (135/95)

20 Double Unders

Use the same barbell for both workouts, just pull the weight off.

We've changed the dates for our CrossFit Kids summer camp. We will be starting on June 18 for kids 7-12 years old. Classes will be on Tuesdays and Fridays at 10:00am for 5 weeks. The cost is only $75! There are limited spots available so get your kids signed up soon!

If you have any questions call or email Kara Rees at 651-5718 or kara @crossfitmidcounty.com.