Skill:
OH Squat or Heaving Snatch Balance
3-3-3
Conditioning:
10,9,8,7,6,5,4,3,2,1 reps of:
Box Jump (30/24)
Ring Dips
Challenge (care of CrossFit Cape Ann … thanks Jonny!):
Tabata KB Front Squats
RX : 50% BW
MOD: as Needed
*Use two kettlebells totalling half your BW or less. KBs stay racked the entire time. Once you get less than six squats per round, or you put down the bells, you are done. If you complete all eight cycles, you can progress in weight next time we take the challenge!
The weather man says sun, so I say we run:
Skill/Mobility:
Turkish Get Up
Ascending Sets of two per arm for 12 minutes.
Conditioning:
“NICOLE”
As Many Rounds as Possible in Twenty Minutes of:
400m Run
Max Consecutive Pullups
*Note how many pullups you do each round to the comment section and your log book!
Saturday:
The gym is closed; we will be heading down to the Northeast Regionals in Canton, MA at the Reebok Headquarters. This is a must-see event. The competitive CrossFitters have come a long way over the last few years and it is inspiring to see what the human body is capable of. All members should make an effort to get down there with us!! We’re planning to meet up for breakfast somewhere on the way down. If anyone has a suggestion along Rte 128 or Rte 93 that could house a group of us for a good hearty breakfast let me know!
Strength:
Front Squat
3-3-3
Conditioning:
750m Row
5 Deadlift (250/165)
80 Double Unders
5 Deadlift
60 Wall Ball
5 Deadlift
40 H.R. Pushups
5 Deadlift
20 Pistols
5 Deadlift
12 minutes to a Heavy Hang Snatch … FULL SQUAT PREFERRED
Then:
8 minute AMRAP of:
7 Overhead Squats (115/75)
14 Toes 2 Bar
21 KB Swing (53/35)
THOMPSON
U.S. Army Captain David J. Thompson, 39, of Hooker, OK, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.
Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.
10 rounds of:
Begin the rope climbs seated on the floor.
Mod Squad :
Five Rounds for Time:
OUR NEXT ON-RAMP Classes start on Monday June 4th at 6:30am and 6:30pm respectively.
PAUL
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
He was engaged to be married with Lisa Esposito.
Five rounds of:
We will be re-testing our Baseline Fitness Test on Wednesday. If you bring a new recruit to Wednesday’s Workout of the Day, it will not count against your weekly limit, so enjoy the extra class and bring a friend.
Coach Vee had one of these.
Strength:
PRESS
5-5-5-5-5
Conditioning:
BASELINE FITNESS TEST
Complete the following for Time:
500m Row
40 Squats
30 Abmat Situps
20 Pushups
10 Pullups
SKILLS:
Complete the following workload in any order, not for time:
10 Skin the Cats or Inverted Hangs on the Rings
10 Handstands, trying to work up to the next progression (on wall, freestanding, walking, etc)
10 Cartwheels
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions (*Good Mornings)
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly.
The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.
This week we will be doing some hero workouts. The hero workouts are one of my favorite parts of the CrossFit community. We will be honoring three different CrossFitters this week who were also soldiers who died for this country, starting Monday with Chief Petty Officer Nate Hardy:
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Nate
As many rounds as possible in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Also this week:
We will be re-testing our Baseline Fitness Test on Wednesday. If you bring a new recruit to Wednesday’s Workout of the Day, it will not count against your weekly limit, so enjoy the extra class and bring a friend.
Thursday at 3:30pm, Nick is wrapping up the Spring Strength and Conditioning season with Governor’s Academy and would like to do a partner workout with the Govs kids and some of our members. Please email dan@crossfitfullpotential.com to reserve a spot in the workout.
CrossFit Full Potential is excited to announce our first annual Outdoor Bootcamp this Summer at Amesbury SportsPark … this is going to be a blast!! 10 Weeks of CrossFit-powered fun are waiting for you … lose weight, get ready for your next adventure race … answer the challenge and enlist now!! Click here for details.
Strength:
Racked Barbell Lunge
5 x 10
Conditioning:
Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs
