7/2/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

ATTENTION MEMBERS!
HERE IS THE SCHEDULE FOR THIS WEEK SINCE JULY 4TH IS THIS THURSDAY.

NO CLASSES MONDAY & FRIDAY AT 6 AM & THE WHOLE DAY THURSDAY(DUE TO HOLIDAY)

WE WILL HAVE THE REGULAR 5:15 AND 6:15 PM CLASS MONDAY, TUESDAY, WEDNESDAY & FRIDAY. SINCE THURSDAY 6 AM IS CANCELLED WE ARE GOING TO HAVE HAVE A 6 AM WEDNESDAY MORNING CLASS.

WE WILL HAVE 7:30 & 10 AM CLASS THIS SATURDAY AS WELL. YOGA WILL BE AT 8:30 AM. REMEMBER IT IS $5/ PERSON.

NEW INCOMING ON-RAMP/BEGINNERS

ON-RAMP/BEGINNERS CLASS WILL BE HELD AT 6:15 PM MONDAY – THURSDAY (EXCEPT THIS THURSDAY).

Jack Cambra owner of CrossFit Fifty and great friend. Check out that mobility!

WOD

A.
Eight sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body.

B.
Four rounds for time of:
Double-Unders x 50 reps
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps @ 2110

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees

(If you do not have access to a stationary dip station, you may substitute 10 ring dips…but I would like for everyone to try to gain access to a stationary dip station moving forward. As a group, we could use some improvement in upper body pressing strength and strength endurance.)

 

 

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