CrossFit Sky

Wednesday

May 30, 2012

"Ashley's RAP"

7 minute AMRAP:
5 Handstand push-ups
20 sit-ups

Rest 3 minutes

7 minute AMRAP:
5 Dumbbell snatch (one arm) (40/25)
5 Burpees

Rest 3 minutes 

7 minute AMRAP:
7 Hang Power Cleans (95/65)
7 thrusters (95/65) 

*This WOD was created with love by Ashley Webster.  Remember to send your WOD suggestions to Trevor tbridges@sky-fit.com or Hollace hollace.fugate@gmail.com!

Tuesday

May 29, 2012

"Kelly"

5 rounds:

400 m run
30 box jumps (24/20)
30 wall balls (20/14) (10'/9')

* This is a "Benchmark" WOD.  In order to get on the board this workout must be completed RX'd (i.e. correct box height, correct wall ball weight/height and squats must be BELOW parellel...You know who you are!  GET BELOW PARALLEL!) A trainer must be present, during class times for the workout to count toward "the board".

 

Happy Benchmark Day!

 

Keep sending in your WODS...stay tuned for Crossfit Sky athletes workouts later this week!!

Monday

May 28, 2012

"Pheezy"

3 rounds for time:
5 Front squat (165/ 125)
18 Pull-ups
5 Deadlift, (225/185)
18 Toes-to-bar
5 Push jerk,(165/125)
18 Hand-release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Happy Memorial Day!

Reminder:  There will only be a Noon today!

*If you were planning on coming to the 6p, I'm afraid that we didnt know that all classes after noon are supposed to be cancelled due to the gym closing early (at 7p).  Noon will still happen! The 6 will not, terribly sorry if this causes any inconvenience for you guys.

Saturday

Saturday 5.26.12

 

WOD:

3 rds for time:

15 Wall Balls (for height) (20/14)

10 Pull Ups (strict)

5- 50m Sprints

 

Cash out:

sled pushes w/ body weight (not including sled) to blue wall and back, twice.

 

Listen up chittlins, there is still time to send in WOD ideas, so send them in, or else!  Shoot them to hollace.fugate@gmail.com or trevor.bridges01@gmail.com.  It doesnt even have to be a complete WOD, just send us your favorite exercise and we'll try to incorporate that one in there.

One last time, on Memorial day, monday, there is only a noon and a 6p.  Sky's hours will be from 5a-7p.  So that evening class will work out then scuffle out the door!

Friday

Friday 5.25.12

 

Strength:

3 sets of 30 second pull ups

 

WOD:

50 DB Thrusters (40/25)

50 Kneading Planks

1 mile run

25 Deadlifts (225/185)

50 rev flys (on rings)

50 Push Ups (hands off)

1000m row

80 DB Lunges (40/25)

40 Leg Raises

 

*These do not have to be done in order, you can slice and dice these anyway you please.  Explanantion for the strength will be given in class.  Betta' eat yo' breakfast, goonies!!!

 

**Reminder: Memorial day, Monday of next week, there will only be a noon and a 6p class.  Also, thanks for those of you who have submitted WOD's, we encourage everyone else to contribute in the destruction of one another through the joy of exercise.  Send your ideas to either trevor.bridges01@gmail.com or hollace.fugate@gmail.com

Thursday

Thursday 5.23.12

 

Strength:

Power Cleans 3.7@ 70%

 

WOD:

20 AMRAP

10 Pull Ups

100 m run

20 Ring rows

100 m run

10 Hand Stand Push Ups

100m run

15 Hollace Rocks

 

*Alright, next week we're going to try something a little different, and it WILL be super fun.  We want you guys to program for next week!  Send in your requests or ideas to either trevor.bridges01@gmail.com or hollace.fugate@gmail.com and we'll try to get everybody in on the fun that is programming.

*PS: There will only be a noon and a 6pm on memorial day, next monday, so plan for your thrashings accordingly.

Wednesday

Wednesday 5.23.12

 

Strength:

Push Press 3.7@75%

 

WOD:

4 rounds

20 Sumo Squats (70/55)

40 Sit ups

15 Box Jumps (24/20)

40 Sit Ups

15 Burpees

40 Dubs

Tuesday

Tuesday 5.22.12

 

Strength:

DB Bench Press 3.7@ 75%

 

WOD:

20 min AMRAP

30 Push Ups (hands off)

20 Russian Twists (20/14)*

10 Ring Dips

30 Knees to elbows

20 Wall Balls

10 DB Shoulder press (40/25)

 

*Use medicine balls for those Russian Twists.  Remember, it's not necessary to tap the ground with the ball, your whole core needs to be rotating as one unit; the ball is following your sternum, wherever it's pointing.  Feet off the ground. 

Monday

Monday 5.21.12

 

Strength:

Back Squats 3.7@70%

 

WOD:

5 rds

16 Jumping Lunges

15 sec wall sit (w/ hands above head)

10 Vertical Jumps

15 sec wall sit (hands above head)

15 Bent over rows w/ plate (45/25)*

15 sec wall sit  ("   "   ")

10 plank walkouts**

 

*Keep the core tight (zip it up!), bring the arms to full extension then bring the plate completely level to your chest.  Try and keep your torso roughly 45 degrees from the floor.

**If you cannot do a plank walkout, try doing a plank press (down on elbow, down on elbow, up to hand, up to hand=1 rep).

Saturday

May 19, 2012

 Strength:

Snatch Balance 5 x 3 working to a max rep set

 

Modified version of The 2012 CrossFit Games Regional Event 5

AMRAP in 20 Minutes of:

20 Double Unders

2 Snatch (155/105)

 

Due to trainer unavailability, there will be no 10am class on Saturday. 

We apologize for any inconvenience.