Warm-up:
50 Double Unders
5 Min Rage Ball
Strength: Back Squat 3-3-3-3-3
WOD
Five rounds for time
15 medicine ball cleans 20/15
wall balls 20/15
Nana Kay made it to the CrossFit Facebook page!!! Almost 900 "likes" and some great comments. Kay you are awesome!
Start at Katy Church of Christ at 5458 5th St.
We are entered in the Katy Rice Harvest Festival Parade and need all of you to help with the float!!! Wear your nhb shirts and comfortable shoes because we are going to have a great workout!!! This Saturday, the line up starts at 9:00am and the parade begins at 10:00am.
Our float is “human” powered…the more people we get to help the easier the workout.
If you want to help decorate our float, we are meeting up at the gym tonight around 5:00pm.
Warm-up:
10 Box Jumping Obstacle Course
10 Pigs on Skates
Strength: One rep max: Jerk
WOD
AMRAP 7 mins
3 Burpees
10 Sit-ups (abmat)
Warm-up:
800m Run
1000m Row
Tabata Box Jumps 20/14″
4x (20 seconds on/ 10 seconds off)
st: Max effort vertical jump
wod
For Time: Sprint/Push Ups Ladder to Reverse ladder 1-10 10-1 (10 Meter intervals increasing by 10, Push-ups increase by 1 rep then repeat in reverse)
Warm-up:
100 Double Unders
100 ft. Walking Lunge
100 ft. Bear Crawl
50 ft. Plank Jumps
Skill: Snatch work
wod
4 rounds for time
5 Power Snatches 115/75 lbs
10 Pull-ups
warm up: 2 rounds of Cindy
wod
21 thrusters 95/65
400m run
18 thrusters
400m run
15 thrusters
400m run
st: one rep max thruster
wu: 800m run, 15 K2E, 10 dive bomber push ups
st: press 2-2-2-2-2
wod
5 deadlifts 225/155
10 box jumps 24/20
15 sit ups
AMRAP 10 minutes
See you tomorrow at the box. We must prepare for next Saturday’s Katy Rice Harvest Festival Parade (where we will need…”All Hands on Deck”)!!!
wu: 5 minutes of jump rope, 5 minutes of rage ball
st: tabata L sits
WOD
5 rounds
50 ft lunges holding plate overhead 45/25
21 burpees
wu: 400m run, 50ft crab walk
st: weighted dips: 5 sets max reps
WOD
30-20-10
wall balls 20/15
kb swings 70/53
