Monday, 5/4/2015

NO Open Gym on Sunday, May 10

The Spring 2015 Session of CrossFit Kids starts Monday, May 11. We still have spots open so if you have a kid ages 7-12 or know of one who would enjoy CrossFit, or would benefit in their other sports by supplementing with CrossFit, sign them up!

Monday, May 25 (Memorial Day) we will be doing Murph at 9 a.m. and 11 a.m. Stick around for a potluck afterwards. Please bring a side dish or dessert to share. CrossFit Chantilly will provide the burgers and hot dogs.

The gym will be closed on Saturday, May 30. Our workout will be the John Champe High School 5K Run in Stone Ridge (about 10 minutes west of the gym). Sign up here: https://prracing.enmotive.com/events/register/54e76e00-9fd4-4038-9913-2324c0a86526

Mobility:
Achilles/calves

WOD:
3 Rounds:
400 meter run
6 Ring Dips
8 Overhead Squats (115#/75#)

Core/Accessory:
3×8 Ring Supermans

2×25′ Monster Walks

Post your results to the comment section.

Advertisements

  One thought on “Monday, 5/4/2015

  1. May 4, 2015 at 9:57 am

    WOD: 11:23 – 40# OHS (15# Pr from 3/30!); ring dips on box

    Core/Accessory:
    3×8 ring supermans
    2×25′ monster walks (w/ red band)

    Extra ab work/fun/hell with Paul:
    3×25 GH situps
    30 leg raises
    4 rounds alternating superman/Tabata holds (30 sec each)
    4×25 glute bridges w/ 45#

    Like

  2. Carlie
    May 4, 2015 at 10:07 am

    Wod: #55 OHS (PR!!),ring dips with box support 12:34

    Monster walk Completed

    Liked by 2 people

  3. Van
    May 4, 2015 at 10:19 am

    28# 9:02
    box dips

    Like

  4. jenniferlourdes
    May 4, 2015 at 11:32 am

    Comp Strength:
    6Ɨ3 Bench Press @ 70# (did an extra set because I can’t math)
    Handstand practice 10 min: Worked on olding the position on the wall and balancing taking one foot off at a time

    WOD: 11:19
    2 Strict Ring Dips per round, other 4 with one heel on the box in front
    40# Overhead Squats

    Core/Accessory:
    3Ɨ8 Ring Supermans

    Like

  5. Valerie
    May 4, 2015 at 7:46 pm

    11:45 @ 65#

    Like

  6. May 4, 2015 at 7:55 pm

    9:35 rxd

    Core done

    Like

  7. cathybeloncik
    May 4, 2015 at 8:16 pm

    WOD: 10:30 @ #53
    Scaled ring dips on box

    Core done

    Like

  8. Canadian Brian Eh
    May 4, 2015 at 8:19 pm

    WoD: 10:56 @ RX …I blame the time on being forced to RX after a 2 week layoff. šŸ™‚

    Core completed.

    Like

  9. May 4, 2015 at 9:03 pm

    12:42 @ 55#, ring dips on stack of plates
    So not feeling it today. Could not get depth on the OHS.

    Core/accessory done

    Like

  10. May 4, 2015 at 11:43 pm

    10:21 WOD
    Assisted ring dips and 55# OHS

    Like

  11. May 5, 2015 at 6:52 am

    10:04 – Box ring dips, 70# OH Squats. Black band walks. Pull-up therapy.

    Like

  12. May 5, 2015 at 7:33 am

    Did this Tuesday after Tuesdays
    9:42 55# & RDs Rx’d

    Like

  13. denisdeza
    May 5, 2015 at 7:40 am

    Wod: #80 10:42″
    Core done

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s