Tuesday September 30, 2014

Goals from CrossFit Craic

Set up just like this!

Set up just like this!

Wednesday 7PM
Kyle and JP will be discussing Nutrition and Training in regards to putting on size and muscle! 

Saturday 10AM
Dr. Matt Swiesz will be putting on a squat mobility seminar! Free for members!

Warm Up
TTB
Plank (Prone, Left, Right)

A. AMRAP 10
5 Pull Up
10 Push Up
15 Air Squat

Rest 5

B. AMRAP 10
5 Burpees
10 KBS(53/35)
15 Cal AD/Row

Post WOD
Lat Stretch
Couch Stretch

Monday September 29, 2014

Unreal Story about a US Navy SEAL

Tee, don't drop that ball!

Tee, don’t drop that ball!

Wednesday 7PM
Kyle and JP will be discussing Nutrition and Training in regards to putting on mass! #GAINZ

Saturday 10AM
Dr. Matt Swiesz will be putting on a squat mobility seminar! Free for members!

Warm Up
Goal Work
Pull Up
BPA 3×15

A. EMOM 18
1: Front Squat x 6
2: DU x 30
3: Push Press x 5
*Squats and Push Presses should be unbroken through out

Post WOD
1st Rib
Quads

Sunday September 28, 2014

Unreal Story Of Heroism

Moira and Di mentally prepare

Moira and Di mentally prepare

Warm Up
1st Rib
Group Dynamic Jump & Move
A. EMOM 10
1 Hang Snatch & 1 Snatch
Use a weight that allows perfect form
Catch both reps in the squat if able
B. “Master Of Disaster”
For Time
50 Box Jump Overs (24/20)
100 DU
30 Thrusters (115/75)
Post WOD
Stretch calves
Roll Quads