Extra Credit 5/12-5/17

Gymnastics

Day 1

3 Rounds

10 Ring Chin Ups

1:00 Ring Support

10 Hanging Tuck Ups

Day 2

5-10 Minute AMRAP

5 Tri-Pods

:10-30 Bridge Hold

10 Sit Up to Pancake

Day 3

3-5 Rounds

10 Elevated Ring Push Ups

15 Superman Rocks

30 Double Unders

Day 4

30 Shoulder Pass Throughs

1:00 Left Split

1:00 Right Split

Day 5

3-5 Rounds

10 Ring Row

10 Strict Ring Dip

5 Tuck Up Lower To L-Hang

https://www.youtube.com/watch?v=uS2BZlZYMuE

*Courtesy of Breaking Muscle

Oly

Day 1

Tall Snatch

Work to heavy Snatch

Then 5-7×1 @90%

Day 2

Snatch Deadlift

7×2 @105% of Snatch

Day 3

Hang Squat Snatch

1 Rep Max

Then 5×1 @ 90%

Monday 05.11.2014

IMG_3344

 

Announcement:  Our Grand Opening is Saturday so there will be no regular classes on that day.  But I hope to see everyone there and participate is in the CrossFit for Hope WoD!

Strength

Front Squats

5 Rep Max

Then 3×5 @ 90%

Metcon

8 Minute AMRAP

5 Hang Snatches (93/135)

7 Burpees

9 Pull-ups

 

 

Sunday 05.11.2014

moms

 

Happy Mother’s Day!

Announcement:  Our Grand Opening is in less than a week I will be needing some help so anyone interest in helping let me know I hope to have a list of stuff needed by the end of the day.  Thanks

We will be at the box from 3p to 4p today if you would like to come do a WoD or work on some skills!

Metcon

5 Rounds

20 Lunges

10 Burpees

Saturday 5.10.2014

IMG_3385

 

Partner WoD

2 Rounds

3 Minute AMRAP of each:

Broad Jumps- Broken up any way

Double Unders- :30 on :30 off

Medball Sit-ups

KB Swings- :30 on :30 off

Wheelbarrow- Broken up any way

 

Friday 05.09.2014

IMG_3380

 

Strength

Floor Presses

5 Rep Max

Then 3×5 at 90%

Metcon

 10-9-8-7-6-5-4-3-2-1

Hang Clean (108/165)

Handstand Push-ups

Thursday 05.08.2014

IMG_3133

 

Happy Birthday to my Beautiful Wife Megan!!! (Her WoD of choice will be done tomorrow because she can’t make it today :( )

Announcement:  If you are interested in doing the Tough Mudder in Nashville on June 7th SIGN-UP!  Here is some more information: https://toughmudder.com/events/2014-nashville-tn Also here is the hotel I think Megan and I will stay at http://hamptoninn3.hilton.com/en/hotels/tennessee/hampton-inn-dickson-DICTNHX/index.html.  When you sign-up use Team Name: Rend Lake CrossFit and Password: RLCF.

Strength

2 Backsquats

EMOTM for 8 Minutes

*80-85% of 1RM

Metcon

10 Minute Ladder

2 Wallballs (14,9ft/ 20,10ft)

2 Toes to Bar

1 Burpee

 

Wednesday 05.07.2014

IMG_3118

 

Announcement:  We are looking to get  a group of people together to do a Tough Mudder in Nashville on either June 7th or June 8th.  Let us know if you have any interest should be a fun time!

Reminder Do Not Park in front of Brink’s gate.  Thanks

Skill

Sprints

Metcon

8 Minute AMRAP

5 Snatches (108/165)

5 Muscle-ups

150m Sprint

 

Extra Credit 5/5-5/10

Sorry for being so late!

5/5-5/10

Gymnastics

Day 1

4 Rounds

1:00 Handstand Hold with chest facing wall

1:00 L-Sit Hold

1:00 Squat Hold

https://www.youtube.com/watch?v=eA_pDcNBPho

https://www.youtube.com/watch?v=oRB2d2uA818

Day 2

3 Rounds

10 Bridge Ups

1:00 Pancake

https://www.youtube.com/watch?v=HXCFB69CCTU

https://www.youtube.com/watch?v=icaZnC8AZgQ

Day 3

5 Rounds

10 Ring Rows

10 V-Ups

3 Wall Climb to Handstand

https://www.youtube.com/watch?v=FDukfTn9UwA

https://www.youtube.com/watch?v=tcTtcg0JaM0

https://www.youtube.com/watch?v=HXCihVW8yD4

Day 4

15 Rounds

Grip Complex – Overhand, Underhand, Eagle Grip

https://www.youtube.com/watch?v=Sj_v4yYGsfI

Day 5

5 Rounds

10 Ring Push-ups

10 Candlestick to Hollow Vertical Jump

20 Superman Rocks

https://www.youtube.com/watch?v=OhGdx6yw7Yk

https://www.youtube.com/watch?v=rt1br5xs7kI

Olympic 

Day 1

Tall Clean

Work up to heavy single

Then 7×1 @ 90%

http://vimeo.com/48326359

Day 2

Tall Jerk

30 Reps

https://www.youtube.com/watch?v=48h5_Br5q_w

Day 3

Full Clean and Jerk

Work up to heavy single

then 5-7×1 @90%

https://www.youtube.com/watch?v=4YJ_L7jqgoA

Mobility

Day 1

http://www.mobilitywod.com/daily/monday-may-5th-2014/

Day 2

http://www.mobilitywod.com/daily/saturday-may-3rd-2014/

Day 3

http://www.mobilitywod.com/daily/sunday-may-4th-2014/

Tuesday 05.06.2014

IMG_3123

 

Reminder do not park in front of Brink’s gate across the street.  Thanks

Strength

3 Presses

EMOTM for 8 Minutes

*65-75% of 1RM

Metcon

12 Minute AMRAP

10 Deadlift(153/225)

20 Hand Release Push-ups

40 Double Unders

 

Monday 05.05.2014

IMG_3183

 

Announcement:  Mark your calendars Rend Lake CrossFit’s Grand Opening/CrossFit for Hope fundraiser will be on Saturday May 17th.  More details to come!

Strength

Overhead Squat

3 Rep Max

Then, 3×3 at 90%

Metcon

15-12-9

Squat Cleans(93/135)

9-7-5

Wall Climbs