Saturday, May 8

BRING YOUR RUNNING SHOES!!!

Warm Up: Dynamic Stretching

WOD: 10k for time!...a shorter, alternate route will also be an option:)

Friday

WOD:

Ground to Overhead: 10-9-8-7-6-5-4-3-2-1

PullUps: 2-4-6-8-10-12-14-16-18-20

May 6-Mystery WOD

Warm Up:

Jump Rope - 5 min

WOD:

5 Tire Flips

After each flip - jump into the tire and back out

11 Back Squats

(4 Rds)

L1 = Bodyweight

L2=75% Bdy Wt

L3=1/2 Bdy Wt

Wed - Tabata Dead

WOD:

Tabata-

Deadlift

Burpees

8 minutes - total time

Dead then Burpee - alternate

Record total number of reps

Tuesday 5k Row

One of our favorite Rowers...Bob Awtry - 92 yrs young

WOD: 5 k Row for time

• Post time and fan setting
• Please log onto www.concept2.com and log meters and time
• Please see white board to sign up for a rower! Times start at 5:30a and continue through 7p. If you can't make it back into the club - please call the front desk at 261-0557 and have the front desk sign you up for a row time tomorrow. With only 7 rowers....I would hate to have someone 'sit-out' and watch for 5k! :-)

Monday - Shoulder Triplet

WOD:

250m Row

7 Press

7 P Press

7 Power Jerk

(4 Rds)

Rest - Sunday

What a great day!

Not sure how many Personal Records (PR's) were set in the Shrimp Run -5k - Saturday...but there were a BUNCH! Thank you all for running and for pushing yourselves to the limit. Please post/blog your times when you can. Also...please add the times to the sheet on the white board - which records most of our CrossFit scores.

Our First Competition Control

Special Thank You to Coach Hanson and the entire Athlete Development Training Center for coming up to train with us. Also thank you to Coach Newton for coming to help with our 'little' meet. What a record unexpected turnout! Thank you all for your support....now....we are ready to push for next weekend. www.accelsportsperformance.com