Colleen, Maribeth, Nicole & Melissa hit the ERGs for a sunrise row.

For Time l Five Rounds

250m Row

250m Run

25 KB Swings

25 Roman Twists

Heidi W locks out during Shoulder Press Wednesday. More and more women are adding Strength & Power classes to their training schedule. Not sure why? Check in with an EAD Performance Coach.

Skill Development & Technique l Power Snatch

Then …

Power Snatch l Burpee Ladder*

1 Power Snatch + 10 Burpees

2 Power Snatch + 9 Burpees

3 Power Snatch + 8 Burpees

… continuing through to

10 Power Snatch + 1 Burpee

Recover, then …

800m Run

* Compare to 02.22.12

Happy Mother's Day to our Moms, Moms-to-Be and all our female athletes who serve as role models.

Pull Up Progression l Milestone Two: Flex Hang (or Continue work on Milestone One)

Milestone Two Goal: Hold Flex Hang for 10-20 seconds

Standards:

• Successful completion of Milestone One
• Any grip acceptable
• Chin must be over bar; permissible to use assistance to get chin over bar for start
• 3 Sets w/ 90 seconds rest between attempts

Skill & Technique l Thrusters

Then …

“Fran”

21 – 15 – 9

Thrusters (65#)

Pull Ups

Recover, then …

2 Rounds w/ 2 minutes rest between Rounds

Alternating Tabatas: Planks + Unanchored Sit Ups

To Mother’s Day and Beyond

Family Guy: Mom Mom Mummy Mama Mama

Melissa T & Laurie enjoy SB Hamstring Bridges during the Thursday, 5:30 a.m. class.

For Total Reps

Four Minute AMRAP

• 4 Box Jumps (20″)
• 4 Push Press (65#)
• 4 Med Ball Squat Cleans (14#)

Rest 4 Minutes

Four Minute AMRAP

• 4 Split Jerk (75% 1RM)
• 4 Barfacing Burpees
• 4 Pair Roman Twist (6# MB)

Rest 4 Minutes

Four Minute AMRAP

• Max Double Unders

Licia in the zone as she works her pre-clean shrug.

Pull Up Progression l Milestone One

Then …

Two by Two

One partner is the Pacesetter and the other is the Mover. Partners rotate between stations until each completes all Mover Stations. In the event of an odd number of athletes, the lone athlete will shadow one of the duos.

Pacesetter Options l You can switch options every round

• Treadmill run at 2.0 incline and max speed for 2 minutes — pace should be challenging!
• 250m Run w/ 12# GB
• 500m Row

Mover Stations l Each partner must complete all four stations

• SB Hamstring Bridge
• DB Push Press (weight is challenging … you shouldn’t be able to Press)
• AbMat Sit Ups
• OH Plate Lunges (15#)

Young Abby & Mom Amy with a few post-WOD Superman extensions.

EAD / CFAH / CFAX Pull Up Progression Program
More info …

Segment One l Bar Hang

• Pre-Requisite: A willing spirit
• Standards: Arms locked out in Dead Hang; activate large muscles of the middle back and supporting smaller muscles of the upper back; engage shoulder muscles
• Progression: 3 x Max Hang Time w/ 90 seconds rest between sets
• Milestone: 3 x 30 seconds Bar Hang

Then …

Cindy’s Friend

20 Minute AMRAP
5 Jumping Pull Ups
10 Push Ups
15 Body Weight Squats

EAD / CFAH / CFAX athlete Kate K pulls and impressive Deadlift during Thursday's 5:30 p.m. MetCon as Coach Josh S looks on. Kate joined our community in February and is an excellent example of what you can accomplish in just a few months with committed effort.

Karen

150 Wall Ball Shots (14# / 16#) for time

Skill Development l Form & Technique*

Press, Push Press & Push Jerk

* Light bars / low weight

Sarah D & the 5:30 a.m., Tuesday CrossFit Women gettin' after it.

Double Ttrouble
Turkish Get Up Rodeo
Five consecutive minutes of alternating arm Turkish Get Ups (weight appropriate to form & technique)

Recover

Tabata Mash
20″ Work + 10″ Recovery x Eight Rounds (1 minute rest between rounds) l Total Reps

Wall Ball Shots
Row (Row / Paddle)
Hands Release Push Ups
Double Unders (3:1)

In just 15 minutes and a set of wet clothes (or swimsuit) you can learn your body composition. Appointments are still available for the Saturday, May 5 Ultimate Test Labs visit to EAD / CFAH. Sign up at the front desk.

For Time l Five Rounds

12 SealFit Body Builder

10 Push Press (45# / 55#)

8 Weighted Sit Up (10# / 15# Plate)

6 Box Jumps (16″ / 20″)

Rest, then …

Skill Development l Bodyweight Squat (depth), Front Squat (front rack), Back Squat (depth & form) or Overhead Squat (mid line stability)

Donna working Wednesday's Clean & Push Jerk Ladder with the 5:30 a.m. crew.

This Week In CrossFit Women History
Compare score to 04.31.11

For Time:

25 Walking Lunges

20 Pull Ups

50 Box Jumps (20″ / 16″)

20 Double Unders (3:1)

25 Push Ups

20 KTE

25 KB Swings (30 / 25)

50 Sit Ups

20 Goblet Squats

25 GHD Back Extensions

20 Wall Ball Shots

3 Rope Climbs (2:1 Rope Raises)

Just some of what you're missing at our Sunday, 10:30 a.m., all-athlete, all-fun, all-intensity CrossFit Boot Camp.

For Time

20 Burpees
800m Run (Row option for select athletes)

+

Five Rounds:
10 OH Barbell Lunges (35# / 45#)
10 Squats (35# / 45#)

+

20 Burpees
800m Run (Row option for select athletes)