CROSSFIT MANSFIELD

Thursday

Some work from the last couple of days. Today a few came in and made up yesterdays WOD and blew through it pretty quick. Josh came in with the best time using 135 for Clean and Press.

We will be leaving around 730am on Saturday morning for GSX to watch the qualifiers. Let me know who else is coming.

 

Rick and Carolyn hard at work doing one arm swing hand switches and renegade rows.

Julz mid power Clean.

 

Dale with a 225 Front Squat for 5 reps.

Wednesday

Reminder there will be no workout this Saturday. The regional qualifiers are being held at GSX Saturday and Sunday. I encourage you to go and if anyone wants to meet up and carpool Saturday or Sunday morning let me know.Here are the details.

http://www.southwestcfregionals.com/event-details.php

Front Squat 5-5-5

Then Complete the following.

21-15-9

Power Clean to Press 115lb

Pull Ups

Scale as needed! The metcon should be quick! Dont let pride get in the way!

Tuesday

3 rds for time
20 ball slams 20/16
20 KB Swings
20 Box Jumps
20 Push Press
20 Squats
20 Burpees
Run 400m

By Marsha

Monday

We are going to take a workout from www.mtnathlete.com today. This is not a short fast wod. You will need to pace yourself but still work hard and keep moving through the session. There are 2 seperate workouts.We are starting with 5 rounds of each wod today. The original wod is 10 rounds each. Lets get it done under an hour!

1)5 Rounds

10 Deadlifts 115 for men >175/95 for men <175

5 Kettlebell Clean and Press each arm 16kg/12kg

10 Jingle Jangle (5 yard sprint touch marker and come back)

5 Push Ups

30 seconds rest

2) 5 rounds

50 Step Ups 25lb/15lb

30 Plank walk Ups

5 Slasher each side 16kg/12kg

20 Sit ups

 

Sat

Run 400m
30 wall ball
30 sit ups
3 rounds for time

Friday

WOD 1-5 Rounds (not for time)

10 Man Makers

10 Knees to Elbows

WOD 2-For Time

25-20-15-10-5-10-15-20-15

Push Ups

Russian swings 44/35

Box Jumps

 

Thursday

Rest day or work on skills in your weak areas. Its getting warmer so remember to stay hydrated and get outside and get acclimated to this Texas heat again.

Check out the site below for info on the southwest regional qualifiers at GSX May1-May2. If you can make it it should be quite a show.

http://www.southwestcfregionals.com/

Wednesday

Push Press

3-3-3-3-3

Work up to 3 rep max.

There will be some extra work after lifting. Give it all ya got!

Reminder this Saturday training will be at 830am. I found this on the net I believe it is from Lallanefitness.com. Pretty cool approach I think. What do you think?

Run 5k

Try to ge out and run today.Hydrate its warm out there! Great job yesterday on Angie.

Monday

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

Complete all reps of each exercise before moving to the next.