Monday, April 30, 2019

Saturday, April 28, 2018
April 27, 2018
Tuesday, May 1, 2018
April 30, 2018

Monday, April 30, 2019

Announcements:

Is YOUR name on the board???

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

The Lurong Summer Challenge is a possibility… May 14 – June 17
Let us know if you are interested by putting your name 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!
*******************************************************
HAPPY BIRTHDAY NANCY AND PRU!!!

Warm-up:
AMRAP in 7 minutes:
Run 100 meters
3 Pull-ups
3 Push-ups
3 Light Kettlebell swings

“Y” stretch 

EMOM for 5 minutes:
5 Muscle-up transitions – see Russel Berger video for variations
Getting Better at the Muscle-up with Russel Berger

WOD:

“Nate” ~ A Hero WOD
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups

4 Handstand Push-ups
8 Kettlebell swings

Men use: 70#
Women use: 50#

The Muscle-Up
The Kipping Handstand Push-Up 
• The Kettlebell Swing

Scaling: If you don’t have that muscle up yet choose a variation that will challenge you, including the muscle up transition x 5 used in the EMOM. A tight core is vital when the regular or handstand push-up. Choose that kettlebell wisely, be sure that rib cage stays locked down throughout the movement.

Intermediate:
Complete as many rounds in 20 minutes as you can of:
2 Bar Muscle-ups or 4 Chest to Bar Pull-ups

4 Handstand Push-ups ←scale to 8 regular push-ups
8 Kettlebell swings

Men use: 70#
Women use: 50#

Beginner:
Complete as many rounds in 15 minutes as you can of:
False Grip Ring Rows 
5 Knee Push-ups
8 Kettlebell swings

Men use: 35#
Women use: 20#

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam roll

 

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