CrossFit Sky

Thursday

December 1, 2011

Congrats to Melissa Dinsmore, our December Athlete of the Month!

Strength: (20 Min)

10 X 3 Front Squat

80% of your 1RM

WOD:

For Time:

800 Meter Run

15-12-9-6-3

Deadlifts (225/165)

Toe To Bar

800 Meter Run (after deadlifts & toe to bar)

CASH OUT:

Stretch!

Bedlam Saturday is only TWO days away!  Who are you rooting for?

Wednesday

November 30, 2011

Strength: (20 Min)

10 X 3 Bench Press

80% of your 1RM

WOD 1:

10 Min AMRAP:

5 Power Snatches (135/95)

20 Lunges (ea. leg)

Rest 5 Minutes

WOD 2:

10 Min AMRAP:

5 Squat Cleans

20 Double Unders

CASH OUT:

3 Rounds of Max Plank Hold

Tuesday

November 29, 2011

WOD:

21-15-9

Sumo Deadlift Highpull (115/75)

Push Jerk (115/75)

Box Jump (28/24)

400 Meter Run

CASH OUT:

4 Minutes of Tabata Bottom to Bottom Squats

Monday

November 28, 2011

Strength - Week 3 (20 Min)

10 X 3 Back Squats

84% of your 1RM

WOD:

80 Situps

10 Renegade Rows (40/25)

40 Weighted Walking Lunges (40/25)

10 Renegade Rows (40/25)

20 Wall Ball (20/14 @ 10/9ft)

10 Renegade Rows (40/25)

10 Burpees

10 Renegade Rows (40/25)

Sunday

11/27/11

OPEN GYM 2-4PM

COME IN AND COMPLETE A WOD YOU MISSED THIS WEEK OR WORK ON SOME SKILLS

 

BEGINNING MONDAY NOV. 28TH THERE WILL NO LONGER BE A 5AM CLASS.  ALL OTHER CLASSES WILL REMAIN AS SCHEDULED.

Saturday

November 26, 2011

Strength

10 min - every minute on the minute squat snatch (build up to Max)

WOD 

4 Rounds

400 meter run

20 box jumps (24/20)

20 pull ups

20 OHS (95/65)

CASH OUT

3 Rounds- 250 meter row & 15 burpees

SATURDAY 11/26: ONE CLASS AT 9:00AM

BEGINNING MONDAY NOV. 28TH THERE WILL NO LONGER BE A 5AM CLASS.  ALL OTHER CLASSES WILL REMAIN AS SCHEDULED.

 

 

Friday

November 23, 2011

NO CLASSES TODAY

HOME WORK OUT

Push ups  - 20, 19 18, 17, 16, 15, 14, 13, 12, 11

Sit ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Air squat -11, 12, 13, 14, 15, 16, 17, 18, 19, 20

(First round- 20 push ups, 10 sit ups, 11 Air squats,

Second Round - 19 push ups, 10 Sit ups, 12 Air Squats, etc.)

Cash Out - Accumulate 3 minutes of plank holds

THE THANKSGIVING HOLIDAY SCHEDULE IS AS FOLLOWS:

FRIDAY 11/25 :NO CLASSES (HOME WOD WILL BE POSTED)

SATURDAY 11/26: ONE CLASS AT 9:00AM

Thursday

November 24, 2011

Happy Thanksgiving

Thanksgiving Chipper

100 - Air Squats

90 - Double Unders

80 - Sit ups

70 - Walking Lunges (total)

60 - Push ups

50 - Pull ups

40 - KB swings (55/35)

30 - Burpees

20 -  DB Thrusters (40/25)

10  - 50 meter sprints (to red pipe= 50 meters)

 

THE THANKSGIVING HOLIDAY SCHEDULE IS AS FOLLOWS:

THANKSGIVING DAY: ONE CLASS AT 9:30AM

FRIDAY 11/25 :NO CLASSES (HOME WOD WILL BE POSTED)

SATURDAY 11/26: ONE CLASS AT 9:00AM

Wednesday

11/23/11

21-15-9

Deadlifts (275/185)

HSPU

Box Jumps (24/20)

Strength: 3-3-3-3-3 Split Jerk at 70% of 1 rep max

Cash Out: 250 Double Unders or 750 Singles

THE THANKSGIVING HOLIDAY SCHEDULE IS AS FOLLOWS:

THANKSGIVING DAY: ONE CLASS AT 9:30AM

FRIDAY 11/25 :NO CLASSES (HOME WOD WILL BE POSTED)

SATURDAY 11/26: ONE CLASS AT 9:00AM

 

Tuesday

11/22/11

5 Rounds

10 Squat Cleans (135/95)

15 Bar-facing burpees

15 Pull-Ups

Cash Out: 3 X 20 Parallette Push-Ups

THE THANKSGIVING HOLIDAY SCHEDULE IS AS FOLLOWS:

THANKSGIVING DAY: ONE CLASS AT 9:30AM

FRIDAY 11/25 :NO CLASSES (HOME WOD WILL BE POSTED)

SATURDAY 11/26: ONE CLASS AT 9:00AM