Friday 050115

CrossFit Maplewood 1 year Anniversary party is on Memorial Day, May 25th. It’s Actually Feb 25th but who wants to party in the cold! We will have food, games, music, and WOD’s. Bring the family and hang out with us. Memorial Day WOD will be “Murph”  We will have rolling heats starting at 10am.  Please RSVP on chalk board. 

* Please remember to bring cash or check for $35 If you owe for RX Junp Rope! 

CrossFit kids starts backup today!

 

 Tracy and Ragnor Lothbrok. 

Warmup

May warmup

Strength WOD

OHS

5-5-5-5

250m Row warmup

500m Row for time.

Bench Press

5-5-5-5

Post max weight for OHS & bench press as wel as 500m Row time to board and journals.

Thursday 043015

I have many goals. So many I can’t focus on a single one.  I’m not very good in some movements and I need to get better in a lot of them. What can I or you do?  Let’s pick 3 things you want to work on and go from there. Think about it and let me know if you need help planning to succeed at these goals. 

  

Warmup

April Warmup

Snatch warmup.

WOD

Complete 3 Snatch lifts @ 50% 1rM every minute on the minute for the first 3 minutes. Then continue until you are unable to complete all reps in time.

Rest 1 min to increase weight.

Minutes 4,5,6 complete 3 reps at 55% 1RM EMOM. 

Rest 1 min to increase weight. 

Minutes 7,8,9 complete 3 reps at 60% 1RM EMOM. 

Rest 1 min to increase weight.

Minutes 10,11,12 complete 3 reps at 65% 1RM EMOM. 

Rest 1 min to increase weight.

Minutes 13,14,15 complete 2 reps at 70% 1RM EMOM. 

Rest 1 min to increase weight.

Minutes 16, 17,18 complete 3 reps at 75% 1RM EMOM. 

Rest 1 min to increase weight.

Minutes 19,20,21 complete 2 reps at 80 %1RM EMOM. 

Post round and max weight completed .

Wednesday 042915

May is almost here and CrossFit Maplewood is long over due for a anniversary party! Stay tuned.

  

Warmup

April warmup 

Strength WOD

Hanging Squat Clean

5-5-3-3-3

WOD

9 min AMRAP

6 Burpees

10 Walking Lunges  

Post rounds to board and journals.

Tuesday 042815

April is coming to an end. Have you completed every thing you made goals for ? Do you want some goals for May. Come talk to me to set up a plan. Anyone that is interested in a “How to organize your Jounal” class, please let me know. 

This week we will have the CrossFit Teens Wednesday at 4pm and CrossFit kids Friday 4pm & 5pm. 

Warmup

April Warmup

Strength WOD

Deadlifts

7-7-7-7

WOD

Kelly” (061814)

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Monday 042715

New Rx Jump Ropes have arrived. They look pretty cool and they come with their own bag. Please remember to bring cash or check for $35. 

  

Warmup

800m Run

50 DU

WOD

“Barbara Gone Bad”

3 rounds for time:

1 min max rep of each with 1 min rest in between rounds.

Pull-ups

Push-ups

Sit-ups

Squats

Post total reps for all 3 rounds to board and journal.

Friday 042415

Stay hydrated during the day and ditch the water bottle during the WOD. It’s more of a habit than a necessity. Drink 12oz pre and post WOD and try to break free from the bottle habit during WOD’s. Also add in some coconut water to your routine. Super hydrating!

**Join us Saturday for the “Welcome to CrossFit” class at 9am. It’s free to try so bring a friend  or spouse. 

  I found some gymnastic rings hanging at the local Juice bar. No idea why the rings were there but I made use of them. 

 

Warmup

April Warm up

Strength WOD

Snatch Grip Deadlifts

6-6-4-4

WOD

“Ugly 11”

For time:

30 medball cleans 20/14#

25 Ring Dips

20 DB Front Squats 30lbs/25lbs

30 Kettlebell swings 24kg/20kg

25 back extensions “supermans”

20 Burpees

30 wallballs 20/14#

25 DB walking Lunges 30lbs/25lbs

20 Hand release Push- ups

30 DB Split Jerks 30lbs/25lbs

25 SDLHP (use same kettle bell as above) 24kg/20kg

Post times to board and journals.