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Wednesday 061814

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CrossFit Maplewood is having a 4th of July BBQ from 6pm to 8pm.  After the BBQ we can walk to the Maplewood fireworks show a few blocks away.  CFM will provide the food and you can bring your favorite beverage.

There will not be a WOD during the party…I promise. This is just a party with friends and family.  We need a head count.  Please sign up on the chalk board .

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Warmup

June Challenge

Back Squats

WOD

Kelly

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

 

Tuesday 061714

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Lot’s of pull-ups this week…  No worries, your hands will recover and the next time you do pull-ups you will notice a huge difference in  grip strength.   remember to bring water bottles and stay hydrated before you arrive to CFM.  Give yourself a better performance by staying hydrated!

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Warmup 

Tabata Ring Dips

WOD

Ten rounds for time of:
7 Burpees
7 Jumping Lunges

Monday 061614

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Hope everyone had a great Fathers Day! The rain is gone for awhile and perfect weather is here! Let’s make this week our week of committing to perfect hydration, eating and CrossFitting!

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Warmup

500m Run

Sumo Deadlift

1-1-1-1-1-1

WOD

For time:
100kg Deadlift, 15 reps
50 Pull-ups
100kg Deadlift, 12 reps
40 Pull-ups
100kg Deadlift, 9 reps
30 Pull-ups
100kg Deadlift, 6 reps
20 Pull-ups
100kg Deadlift, 3 reps
10 Pull-up

post times and weight to journals and board.

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Wednesday WOD “Cindy” left a few guys on the floor wondering what happen.  Rest up for Saturday 9am Team WOD guys!

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Warmup

June Challenge

WOD

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Thursday 061214

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Wednesday night at 7pm we had a huge turn out.  Let’s see if that happens on Friday Night Lights in a a few weeks.

Continue to Practice those kipping movements when you walk in and warm up.  

Warmup

400m Ru

-then-

Power cleans

1-1-1-1-1-1-1

WOD

Death by Clean & Jerk

1st minute 1 Clean & Jerk 

2nd minute 2 Clean & Jerks

3rd ……… Until you are unable to complete.

Wednesday 061114

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This Saturday we have a 10am Paleo/Zone nutrition class.  Stay after the Team WOD and hang out while we talk about food!

New PR board is up.  This will serve as a quick reference for our 1RM and 2RM Olympic and Power lifts.

Warmup

1000m Row for time

WOD

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post times to journals and chalk board. (Compare to 032414) 

Tuesday 061014

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This Saturday we will have a Nutrition class at 10am after the Saturday Team WOD. If you are interested, please let me know.

Also – On the chalk board is a question for you to answer.  “In 30 days I want ___?

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Warmup

Practice Kipping 

OHS 

5-5-5-5-5-5

WOD

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

post times on board and journals.

Monday 060914

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Hope everyone had a great weekend.  Saturday Team WOD was exciting. Hope everyone enjoyed the sled drags in the parking lot.

This week – – lets focus on working our mobility after class.  Once you finish the WOD clean up your sweat angels and weights, then roll out.

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Warmup

June Challenge

Practice DU’s

Front Squats

3-3-3-3-3-3-3

WOD

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post times to journal and chalk board.

Friday 060614

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Join us tomorrow at 9am for the Saturday WOD.  We have a new toy that will be apart of the WOD.  don’t miss it!

Warmup

Tabata Ring Dips

WOD

Hope

Three rounds of:
Burpees
34 KG Power snatch
Box jump, 24″ box
34 KG Thruster
Chest to bar Pull-ups

“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.

 

Thursday 060514

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Did anyone catch Kelly Starrett aka “Supple Leopard” on 60 minutes Sports last night?  Kelly Starrett believes that all human beings should be capable of performing basic maintenance on oneself.  If you have not been to the website, click the link below and enjoy!

http://www.mobilitywod.com 

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Warmup

DU Practice

500m Row

WOD

18 min AMRAP

10 Wallball shots 14#/20#

15 OH Walking Lunges 15kg/20kg

20 Box Jumps 24″/30″

25 Kettlebell Swings 16KG/24KG

30 DU

post times to journals.