Mon 170515

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon

PartnerUP

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

Burpees to Thunderstruck!!!

Metcon

Metcon (AMRAP – Rounds)

2 partner WOD

20 minute AMRAP:

Partner 1

1 rope climb or 3 Rope pulls

6 Push-Ups

9 Squats

12 Sit-Ups

24 Double-Under
/ 48 Singles

While Partner 2 accumulates as many calories on Rower as possible

P1 performs 1 round of reps , then.switch with p2

Fri 170512

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

calves

2x:

100m Run

10 PVC Thrusters

5 PVC Squat Snatch

3:00 Double Under practice

Metcon

Metcon (5 Rounds for time)

5 rounds each for time:

Each round complete against 5:00 clock:

200m Run

30 Wallballs 20/14

10 DB Snatch 45/25

..Rest until 5:00 mark, then repeat for total of 5 rounds

Happy Birthday Josh #29

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

PVC goodmornings

5 inch worms

29 calorie Row

…Then 2 rounds of

5 strict Push-ups

11 airsquats

88 singles

Metcon

Happy Birthday Josh!!

The CrossFit Football Total (Total Weight)

Wed 170510

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC Stretches

Calves

200m Run

10 alternating side squats

5 strict pullups

10 burpees

5 strict KTE/TTB or HKR

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Tues 170509

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC Stretches

Ankles & Calves

500m Row

15 airsquats

10 walking lunges

2 wall climbs

1 max Ring Hold

Metcon

Metcon (Weight)

A. For Weight:

Back Squats

as heavy as possible..

to Bring Sally Up(aka Flowers by Moby)

Metcon (Time)

B. For Time:

21-15-9

HSPU

Pullup

Ring Dip

Mon 170508

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

Calves

2 x:

200m Run

10 airsquats

10 V-ups

Weightlifting

Clean 3 position

6:00 EMOM 2x thru series

3 position clean=

1 rep Hi Hang clean

1 rep Hang clean

1 rep Power clean

Metcon

Metcon (Time)

For Time:

1 round of:

500m Row

25 HRPU

12Clean & Jerks 95/65#

2 rounds of:

300m Row

15 HRPU

9 clean & Jerks 115/75#

3 rounds of:

150m Row

10 HRPU

6 Clean & Jerks 135/95#

Partner Up

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Thunderstruck Burpees 🙂

Metcon (AMRAP – Rounds)

20 minute partner AMRAP

–P1: begins AMRAP of:

10 Wallballs 20/14

10 Pushups

10 Slamballs 30/20

–P2 begins:

Run 400m or Row 500m
partner 1 starts knocking out reps, while partner 2 is running or rowing.

Partners will switch when p2 completes Run or Row!

Metcon

Cinco De Mayo

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

PVC goodmornings

Calf stretch

leg swings

Tall Bear Crawl + Crab walk

200m Run (100 Forward +100 Backwards)

10 alternating lunges

5 Burpee Broad Jumps

200m Run

Weightlifting

Shoulder Press (1-1-1-1-1-1-1)

5;00 to establish 1RM

Metcon

Santora (3 Rounds for reps)

3, 1-Minute AMRAPs of each movement: Squat Clean, 155#

20′ Shuttle Sprint

Deadlift, 245#

Burpees

Jerk, 155#

Rest
In honor of U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, died in Logar province, Afghanistan on April 23, 2010
To learn more about Santora click here

Thurs 170504

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

Calf stretch

Frankenstien walk

3x:

1:00 row 1:00 rest

3x:

10 Hollow Rock

8 pvc Thrusters

5 HR Pushup

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Weightlifting

Bench Press (10-10-10)