WOD
“Amanda”
9-7-5 reps for time of:
Muscle -ups
135/95# Snatches
Puppies:
Max pull ups
Max L-sit hold
Max push ups
Pack:
5 rds of:
5 push ups
5 broad jumps
5 squats
5 broad jumps
Big Dawgs:
5 rds of:
10 push ups
5 broad jumps
10 squats
5 broad jumps
WOD
7 rounds for time of:
15′ Rope climb, 1 ascent
20/14# Wall balls, 10 reps
1.5/1 Pood kettle bell swings, 15 reps
Double unders, 20 reps
11AM SKILLS CLASS
Ring work
Dips with spotter
Ring Push up progressin
Ring push up drills
Puppies:
Timed Shuttle run
3 rds of:
60 ft sprint
5 burpees
60 ft broad jumps
5 squats
Pack:
Max Pull ups
Max L-sit hold
Max squats (1 min)
Big Dawgs:
Timed 100 m sprint
max sit ups (1 min)
max push ups
Puppies:
timed 50 m sprint test
max squats (1 min)
max sit ups (1 min)
Pack:
Timed shuttle run
3 rds of 60 ft sprint
10 burpees
60 ft broad jumps
10 squats
Big Dawgs:
Max pull ups
Max L-sit hold
Max squats (1 min)
WOD
5 Rounds for time of:
Row 2 minutes
Rest 1 minute
*Score individual round calories achieved. Try and keep the rounds as consistent as possible.
11:00 AM SKILLS CLASS
Static Stretching
Puppies:
3 rds
10 sec plank holds
5 squats
5 toes to bar
Pack:
50 m sprint timed test
Max sit ups
Max Push ups
Big Dawgs:
Shuttle run timed test
3 rds of:
60 ft sprint
15 burpees
60 ft broad jumps
15 squats
CrossFit for Hope is taking place on June 9th.
CrossFit is teaming up with St. Jude Children’s Research Hospital to combat child cancer. Register on April 26th to participate in this life-changing charity event.
Contributions can be performance-based pledges or donations for participants and affiliates. We’ll keep track of the athlete performances and donations for each individual and every participating Affiliate.
The Workout
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
How It Works
- “Hope” has the same format as Fight Gone Bad
- In this workout you move from each of five stations after a minute
- This is a five-minute round from which a one-minute break is allowed before repeating
- The clock does not reset or stop between exercises
- On call of “rotate,” the athlete/s must move to next station immediately for good score
- One point is given for each rep
Meet at box at 6am to carpool. There will be no 8am WOD.
Nutrition Class/Prep
Tomorrow Sunday the 26th at our house: 39774 Payton Ct. Murrieta.
Call/text Sheina if need directions 951-691-6007
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