Friday, May 4, 2018

Thursday, May 3, 2018
May 2, 2018
Saturday, May 5th, 2018
May 4, 2018

Friday, May 4, 2018

Announcements:

ISLAND PARTY! Saturday, May 26th!
See the list on the board →→→→

CrossFit Games Atlantic Regional← tickets on sale… June 1-3
Name on the Board →→→→

Mother’s Day Yoga class on Sunday, May 13th!
All are welcome… bring your Mother, your Son or Daughter, a Friend, a Neighbor!
Baked goods and Mimosas will be the fare!

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Warm-up:
Establish Partners… High Five!
Jump rope 3 sets of 20 DU/40 Singles
Row 10 Calories, technique focus
5 Box Step-ups 
5 Weighted Box Step-ups
30 Dynamic calf stretches

WOD:
CrossFit Team Series Event 1 – 2015
For time/With a partner:
100 double-unders ←each
75-calorie row ←shared any way
50 dumbbell step-ups ←shared any way

Men use: 45 lb. dumbbells to a 24-inch box
Women use: 30lb. dumbbells to a 20-inch box

Workout Description:
At the call of “3, 2, 1 … go,” one athlete will perform 100 double-unders with the rope spinning forward underneath her/his feet twice for each repetition. Once athlete 1 finishes, Athlete 2 will perform 100 double-unders.

Next, the pair will advance to the Concept 2 rower. There, the athletes will complete a total of 75 calories, divided however they choose.

Last, the pair will advance to the box. With dumbbells held in each hand in the hang position, one teammate will step up onto the box and get full extension of the knees and hips before stepping down. The athletes will complete a total of 50 step-ups, (divided however they choose) handing off the single pair of dumbbells each time they alternate. Jumping up and down is not permitted. Alternating feet is not required.

Intermediate:
For time/With a partner:

100 double-unders ←if needed, scale to two hundred singles each
75-calorie row ←shared any way
50 dumbbell step-ups ←shared any way

Men use: 35 lb. dumbbells to a 24-inch box
Women use: 25 lb. dumbbells to a 20-inch box

Beginner:
For time/With a partner:
2 Rounds of:
40 single jump ropes ←each
40-calorie row ←shared any way
40 step-ups ←shared any way

Men use: a 20-inch box
Women use: a 15-inch box

Recovery/Stretching:
400 meter walk with pinch grip carry
Banded Hamstring/Quad Stretches
Foam Roll

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