If you can dodge a wrench...

Sad to say this is the last NemeFit day for the season but that was the way to go, out with a blast (...even if it was in the face)! Ha ha ha. I hope you gals have a great time and Nationals win or lose. Feel free to reach out if I can do anything at all for you in the off-season!

CrossFit Dodgeball!
"Grace" 30 clean and jerks for time
...more CrossFit Dodgeball!

Last High Volume

Dodgeball 2 on 2 off x2

30-25-20-15-10-5
Hang power clean
Toe-to-bar
Box Jump

Hallway sprint between rounds

W/Bryce

1RM Shoulder to Overhead in 10 min

3 Rounds of:
1min KB Swings 30 sec rest
1 min Broadjump rest 30
1 min Burpee rest 30
1 min Row rest 30

Overhead squats

First of all congrats gals at winning CHC!

Overhead squats 1RM

4 Rounds for time:
10 Overhead squats (60-70% of your 1 rm)
10 24" box jumps
10 Pull ups
500m Row

C&J max

1RM clean and jerk

3 rounds for time:
10 C&J (65-75% 1rm)
400m run

Slacking

5RM Deadlift

Metcon:
With a partner (...or not, Vegas)
start with: 400m run with a 15# plate
(30 per person)
Wallball
Thrusters
Partner Lateral Burpees
end with: 400m run with a 15# plate

Thanks gals!!!

Single leg contralateral deadlift

3 Rounds for time of:

500m Row

25 Lateral sprints

10 Pull ups

Quiet Night

Split squats (loaded in FSqt position) x6 reps per leg
Handstands biggest ROM possible

Metcon:
Partner cleans
With a continuously running clock with a partner do one clean the first minute, two cleans the second minute, three cleans the third minute... continuing as long as you and your partner are able.

(Power cleans minutes 1-14 Hang cleans 15+)

Fatigued Intermittent Agility WOD

Station rotation warm up
2 rounds
10 pull ups
10 push ups
10 wall squats
250m row
10 box jumps

3 rounds
15 Deadlifts
30 Bar jumps

2min rest

3 rounds
15 Cleans
2x Hallway sprints

2 min rest

3 rounds
15 Heavy wall balls
30 Ball toe taps

Good luck in Seattle gals. Can wait to hear you made it in the top 5!

Speed/reaction day 1

Med ball warm ups/ Upper plyos and tosses.

Max pull up/ Double unders.

Depth jumps
20"/20"
24"/20"
20"/24"
24"/24"

Reactions drills
24" depth jump to reaction drills
mix of visual/auditory combos

CF Football Total

1rm (Power) clean
1rm Back squat
1rm Bench
1rm Deadlift

Good luck in Co. gals!

Another 20 min'er

21Jul10

Power cleans 1RM

"Cindy"
AMRAP in 20 min of:
5 Pull ups
10 Push ups
15 Squats

Hellyer with no Hellyer

Wishing Good luck to Helldog this weekend at the Games!!!

Hellyer warm up led by Val (Yes, I participated)

15 minutes of pull up work.

20 min AMRAP

(as many rounds as possible)

400m run

10 burpees

10 box jumps (big)

10 kettlebell swings (heavy)

Back at it

500m row x2

"Diane"
21-15-9
Deadlifts
Handstand pushups

40m band-resisted run x2

Press and 400m run sandwich

1RM Press

For time:
400m run
21-15-9
Burpees
Box jumps
400m run

FGB!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

PCs and Christine

16Jun10

Power cleans 1RM

"Christine"
3 rounds for time of:
500m row
12 Deadlifts (Max BW;Min 50% 1RM if known)
21 Box jumps

Max BS and mini metcon

Agility/plyometric warm up

Back squat 1RM

3 rounds for time of:
20 Lunges
20 Box jumps
20 Push ups
10 KB swings

DLs and "The Chief"

Deadlift 1RM

"The Chief"

Max rounds in 3 minutes of:
Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Assessments and 100 WBs for time

Wednesday 26May10

100 Wallball for time.