CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Since we are closed on June 9th, a scheduled rest day for CrossFit All In, we will be hosting our “Hope” WOD on Sunday, June 10th.

Go HERE to donate to our Affiliate fundraising page… Or go HERE to create your own fundraising page, and punch in our affiliate when doing so, that way the funds you raise will go towards our total donation.

May 31, 2012

“Buy In”

10 Ring Push up’s

10 GHD Sit-up’s

10 Pull-up’s

10 Kettlebell Swings

“WOD”

1-2-3-4-5-6-7-8-9-10 Rep Rounds for time of:

Wallball Shots

Pull-up’s

Box Jumps ~ 30″/24″

“Ca$h Out”

Partner L-Sit Practice for 10 minutes…

 

May 30, 2012

This week we will be getting many of you much closer to performing Muscle Up’s with some fairly technical skill transfer movements that were recently posted on the CrossFit Journal. Here is the video CLICK ME or CLICK ME or CLICK ME ~  Watch it several times if needed, that way when you show up to class & I ask you to grab a band for Muscle Up Skillz & Drillz you know what I’m talking about!

“For Time”

5 Rounds of:

75# Push Press, 25 Reps

50 Double Unders

May 29, 2012

“Tabata Tuesday”

15 foot Rope Climb

Goblet Squat *athelete choice on KB*

Toes 2 Bar

Deadlift @ 155#/110#

Burpees *athlete jumps laterally over an abmat*

 

 

 

Memorial Day 2012

 

“Coe“

Ten Rounds for Time of:
95# Thruster, 10 reps
10 Ring Pushups

*Scale the load as needed, substitute a different version of the pushup if needed*

May 27, 2012 ~ Rest Day

May 26, 2012

100 Overhead Squats ~ 95#/65#

*Two Burpees on the minute every minute*

May 25, 2012

Row 500 Meters
Body weight Bench Press, 30 Reps
Run 800 Meters
Row 500 Meters
Body weight Bench Press, 20 Reps
Run 400 Meters
Row 500 Meters
Body weight Bench Press, 10 Reps
Run 200 Meters

*Scale load on Bench Press as needed*

May 24, 2012 ~ Rest Day Discussion

Please take the time to read the pamphlets below… If there is enough interest we will get this on the training calendar…

May 23, 2012

Buy In:

3 Rounds of:
10 Pull-ups
20 Toes Through Rings
30 Sit-ups

WOD:

For 10 minutes….Practice being upside down in any capacity…..

For 10 minutes….Practice Tire Flipping Basics…..

For 10 minutes….Practice “Jerking” weight overhead…..

Cash Out:

Run or Row 1600 meters

 

May 22, 2012

Clean
1-1-1-1-1

7:15 pm Class:
“Gettin So Fit” Challenge WOD Make-up