FITNESS BLOG

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Login
    Login Login form

Weekly WOD Updates 7-20 to 7-26

Posted by on in Blog
  • Font size: Larger Smaller
  • Hits: 857
  • 0 Comments
  • Print

b2ap3_thumbnail_Sandy-.jpg

***Bring a Friend Week Reminder: Invite all your awesome cool friends only to come out and try 1-Free Week of classes from July 27th to August 1st! 

Survey Reminder:
Please be sure to complete your Member Survey we will leave these open till the end of the week. Thank you to everyone who has kindly taken their time to complete these!

Snatch & Clean 101: Learning the Olympic Lifts: We will be hosting Snatch & Clean 101 lesson with Coach Eric Hanna, on July 30th from 7:30pm to 8:30pm. These are the hardest movements we do, come learn, review, and refresh yourself.Article Of The Week:

Simple dietary advice for performance athletes:

Video Of The Week:
Avoid ankle impingement!:



Nutrition Information Of The Week:
New study finds that those who are the most dependent on sugar increases their risk of having a heart attack 400%:

Weekend Events:
Reminder Saturday, July 25th from 3pm-5pm is a Stella & Dot gym party for the ladies, and at Shady Grove Golf Course from 3pm to 5pm the men will go to the drive range and hit some golf balls!

This Weeks Workouts! 

Monday 

Met-Con 

Hero WOD "Rahoi" 

12 minute AMRAP of: 

12-Box Jumps 24/20

6-Thrusters 95/65

6-Bar Facing Burpees 

Skill

Front Squat 8x3 (heavy as possible) 

 

Tuesday 

Met-Con 

Brian Heydinger Memer of the Month Workout

2014 CrossFit Games Workout

8-Deadlifts P:115/75 F:85/45

7-Cleans

6-Snatches  

8-Pull-Ups

7-Chest to Bar Pull Ups

6-Bar Muscle Ups

6-Deadlifts

5-Cleans

4-Snatches 

6-Pull-Ups

5-Chest to Bar Pull-Ups

4-Bar Muscle-ups

4-Deadlifts

3-Cleans

2-Snatches 

4-Pull-Ups

3-Chest to Bar Pull Ups

2-Bar Muscle Ups 

 

Wednesday 

Skill

Push-Jerk 8x3 (heavy as possible) 

 

Met-Con 

For Time:

10-HSPU

20-Wallballs

30-Toes to Bar

40-KB Swings 53/35

50-Burpees

60- KB Sumo Deadlift High Pull-ups 53/35 

 

Thursday 

Met-Con 

"Grace"

30-Clean & Jerks 135/95 

Skill

Deadlift 8x3 (80% of 1RM Clean)  

 

Friday 

Skill

Back Squat 8x3 (heavy as possible) 

 

Met-Con

3-Rope Climbs

-then-

3 Rounds:

 

200m Run

50-Double Unders

20-Overhead Plate Walking Lunges

-then-

3-Rope Climbs

 

Saturday 

 

Skill

Snatch 5x1 

Met-Con 

4 Rounds of:

1 minute of Push Press 95/65

1 minute of Double Unders

1 minute of Burpees

1 minute Rest 

Rate this blog entry:
0
Michael has not set their biography yet

Comments

  • No comments made yet. Be the first to submit a comment

Leave your comment

Guest Sunday, 22 October 2017