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Monday, July 7th WOD:
A. 2-Mile Run *time trial
B. Back Squat
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Los Angeles, CA 90036
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WOD for Wednesday, April 8th, is... A. 4x8@60% Press – (Reps don't have to be UB, but no more than 10sec rest) Rest 2 min between each set B. For Time 3 Rounds 20 Wall Balls 20/14 200m Run 20 Pull Ups 200m Run C. Tabata Mashup Barbell Bicep Curls Dead hang from Pull up Bar
Ladies what do you think? http://breakingmuscle.com/womens-fitness/the-female-guide-to-getting-lean
S3 Conditioning Wednesday: A) 10 Minute AMRAP: 5 Deadlifts (185/125)(135/95)(115/85) 10 Bar Facing Burpees 15 Mountain Climbers Per Leg -Rest 3 Minutes- B) 10 Minute AMRAP: 5 Hand Release Burpees 10 DB Power Snatch L (40/25)(35/20) 10 DB Power Snatch R (40/25)(35/20) 15 Wall Balls (20/14)(14/10) -Rest 3 Minutes- C) 10 Minute AMRAP: 5 Hand Release Burpees 10 Push Press (95/65)(75/55) 15 Calorie Row
Fear is one of the biggest obstacles in the gym! Fear of failing, fear of not being good enough and fear of even trying a new movement. Here are is a great article to help those who are fearful about going upside down in that handstand.
Palmetto Bay CrossFit - Powerlifting Class Bring your lifting shoes and belt if you have them. Warm-up PVC- Pass Throughs Figure 8s Goodmornings Leg swings front/back Leg swings side 2 side 10 Squats 10 Mountain Climber Holds 10 Iron Cross 10 Scorpions Weightlifting Back Squat (3x5 @ 80% of 1RM) Same weight for all 3 sets. Front Squat (3x5 @ 80% of 1RM) Same weight for all 3 sets. Bulgarian Split Squat (3x8 each leg) Back leg lays on bench
Palmetto Bay CrossFit - CrossFit Warm-up WOD Metcon (Time) For Time: 50 DU 25 push press 115/75 - 100 m sprint 50 DU 20 push press 125/85 - 100 m sprint 50 DU 15 push press 135/95 - 100 m sprint 50 DU 10 push press 145/105 - 100 m sprint 50 DU 5 push press 155/115 - 100 m sprint 50 DU
CrossfitWV is hosting the WV State Powerlifting Championships on May 2nd and we need volunteers to help make sure the event goes well! We will need people to help with admissions, concessions and selling tshirts, as well as some strong volunteers to be loaders and spotters for the lifters. Please let Caroline or Kaitlin know if you would like to help and please attend a volunteer meeting this Thursday following the 6:30 class. Thanks!