Crossfit Essentials

CrossFit Essentials Series 009

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essentials #3

6pm
Sign Up for the Next Upcoming Series (5/23)

WOD

Squat Clean

5-3-3-3+

*(+) = max reps

(20 minute cap)

4 x 400m

Hold best pace as possible. Don't slow down more than 5 seconds from best interval.
Rest 1:00

Read:

How Sugar Affects the Body in Motion

by Gretchen Reynolds

Post in thoughts in comment

Sunday

WOD Schedule

Closed

Happy Mother's Day

WOD

Rest Day

Read: 

Would you wear tights/compression to your workout? 

and on a totally different note:

How to make trillions of dollars.

Saturday

"Be who you are and say what you feel, because those who mind 

don't matter, and those who matter don't mind."
— Dr. Seuss

WOD Schedule

9am

WOD

"Task Priority WOD"
30 rounds of:
5 Burpees
10 Medball Cleans
5 Pull-ups

In teams of 2 you will complete 30 total rounds only 1 person works at a time alternating each round! The other teamate will hold a med ball overhead while other is completing there round!

Watch:

Would you rather do today's WOD or use the FlexBelt?

Friday

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD
Max KB Swings 60 seconds, #44/#53
60 second rest
x 3


AMRAP 12 minutes
15 Air Squat
5 HSPU
15 KB SDLHP, #35//#44


100 ABMAT Sit-ups
for time


*complete WOD from top to bottom.  Rest as needed before next evolution. Post in comment.

Watch: 

The Women of Valley CrossFit: Part 1

The Women of Valley CrossFit: Part 2

Wednesday

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

#2

WOD

"John's Birthday WOD"
21-15-9
OHS, #95/#65
Burpees

then..............

1 mile run
(to the Fremont bridge and back)

Read:

Nomnompaleo has some fabulous recipes. Mmmmm.

Tuesday

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

WOD
 Skill:
Handstand hold/Handstand walk
(10 minutes cap)
*work on kicking up into a handstand with partner

5 Rounds for time:
1 min max reps Power Cleans 135/95#
1 min max reps wallballs 20/14# @ 10ft target
1 min max reps 2KB Walking Lunges 35/26#
1 min rest

Read:

Do you think CrossFit is a sport? Check out this article. 

Watch: 

For those of you who missed it, here is a recap of the Royal Wedding.

Monday

Post coaches WOD

(Left to Right: Mike, Gabe, Russ, Coach Jess, Coach Allison, Coach Corey, Coach Fran, and Coach Scott

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

Sign up for the NEW Upcoming Series, starting May 10th at 7am!!!

WOD
(20 minute cap)

Back Squat
5-5-5+
(55%, 60%, 65%)
+ = as many reps as possible

AMRAP 12 minutes
400m run
12 HSPU

Read:

100 Books every high school student should read. How many have you read?

Watch:

What is the gymnastics WOD?