FANTASTIC Friday!

CrossFit Denham Springs – CrossFit

Partner WOD Saturday morning at 8:30am. Wake up and get your butt to the gym and sweat it out with the Saturday crew.

Clean + Hang Clean Complex (4 sets of 3 @65%)

Increase 5-10# from last week. You can drop bar after you do the first clean + hang clean

Back Squat (4 sets of 6@65%)

Increase 5-10# from last weeks weight.

Metcon (AMRAP – Rounds and Reps)

Death by Clean and Jerk (135/95#)

1st min- 1 rep

2nd min – 2 reps

3rd min- 3 reps

Continue going until you cant finish the reps in a full minute

*All athletes will do 8 rds. Once you can’t finish a round. Take a break, then finish all the other rounds with speed.

Metcon (AMRAP – Rounds and Reps)

**Extra credit**

Death by Burpees

1st min- 1 rep

2nd min – 2 reps

3rd min- 3 reps

Continue going until you cant finish the reps in a full minute

Toss Up Thursday


CrossFit Denham Springs – CrossFit

Shirt and tank orders are going in today. If you didn’t get a chance to order one and would like to, contact Brad by text or phone to get you a shirt.

(No Measure)

ROM WOD to start off your PRE-WOD warmup!

#swoleandflexy

Metcon (No Measure)

If you missed a day this is your lucky day to get that WOD in and do it with style. This week’s WODS were fun, but challenging WODS and I hope you liked them. If you came all 3 days, then take this time to work on some weaknesses you may have or things you want to get better at.

Metcon (AMRAP – Reps)

A little extra credit WOD for anyone looking to get a nice burner in for the day.

3 rds for work, 1 minute per station:

Thrusters (45/35#)

Air bike

Pushups

Overhead walking lunges (45/35#)

1 minute per movement, with no rest between movements, but 1 minute rest between rds.

Motivated Monday’s!


CrossFit Denham Springs – CrossFit

“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”

1 Clean + 2 Front Squats (4 sets of 1 @70%)

All sets will be done at 70% of your 1 RM C&J.

Look in comment section for any increases in weight.
Last week on this cycle. Increase 5-10# from last week.

Back Squat (3 sets of 8 @60%)

Increase 5-10# from last week.

Metcon (Time)

5 RFT:

20 KB Swings (53/35#)

*All reps are to be done unbroken. If not you get 10 Burpee penalty plus you restart that round.

20 GHD Situps/Weighted Abmats

RX is 100 reps. Be smart on don’t over do what you can handle.

Finally Friday!!

CrossFit Denham Springs – CrossFit

Tshirt Orders will be placed next Thursday, August 27th. Fill out the short order form if you are wanting a shirt, tank, or crop tank.

September 5th is the 1st home game for LSU. We will be setting up our spot like we do every year. Everyone is welcome including all friends and family members. We will put out the exact spot on LSU campus next week.

September 12th we will be having a ROM/Mobility seminar from 9:45-10:30am. This is FREE to anyone wanting to learn more about proper mobility and maintenance of your body.

Clean + Hang Clean Complex (4 sets of 3 @65%)

Increase 5-10# from last week. You can drop bar after you do the first clean + hang clean

Back Squat (4 sets of 6@65%)

Increase 5-10# from last weeks weight.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

7 Push Jerks (155/105#)

15 T2bar

30 DUs/25 lateral hops over bar

Metcon (No Measure)

ROMWOD if you have time!

Turnt Up Thursday’s!


CrossFit Denham Springs – CrossFit

Tshirt Orders will be placed next Thursday, August 27th. Fill out the short order form if you are wanting a shirt, tank, or crop tank.

September 5th is the 1st home game for LSU. We will be setting up our spot like we do every year. Everyone is welcome including all friends and family members. We will put out the exact spot on LSU campus next week.

September 12th we will be having a ROM/Mobility seminar from 9:45-10:30am. This is FREE to anyone wanting to learn more about proper mobility and maintenance of your body.

(No Measure)

Today is a make-up day from Monday-Wednesdays WODS. If you missed one of those days, you have WON the prize and you get to do one of those fun WODs.

If today is your 4th day this week, take this day as a chance to work on some things you struggle with like: Kipping pullups, rowing, running, or other movements. You can also find a WOD below to do if you would like.

But, if you missed FRAN on Monday, than you must do FRAN!!!

Metcon (Time)

4th day in a row WOD

For time:

1 Burpee, 100m sprint

2 Burpees, 100m sprint

3 Burpees, 100m sprint

4 Burpees, 100m sprint

Continue going until you do:

10 Burpees, 100m sprint sprint

If you want to make it a little bit more challenging, do double the Burpees each set. That would be a fun one to do!!

Hump Hump Day!!!


CrossFit Denham Springs – CrossFit

Tshirt Orders will be placed next Thursday, August 27th. Fill out the short order form if you are wanting a shirt, tank, or crop tank.

September 5th is the 1st home game for LSU. We will be setting up our spot like we do every year. Everyone is welcome including all friends and family members. We will put out the exact spot on LSU campus next week.

September 12th we will be having a ROM/Mobility seminar from 9:45-10:30am. This is FREE to anyone wanting to learn more about proper mobility and maintenance of your body.

1 High hang Snatch + 2 OHS (5×1 @60% of 1 RM Snatch)

Athletes starts at the high hang, big shrug and pull, drop underin full squat.

Look for increase in sets in the comment section.
Increase 5-10# from last weeks numbers.

Paused Front Squat (4×2 @75% of 1 RM)

3 second pause

Increase 5-10# from last weeks numbers.

Metcon (Weight)

3 Rounds for speed:

10 deadlifts (275/185#)

20 Box jump overs (24/20)

Sled push – high bars down and low bars back (4x45s for guys/2x45s and 2x 25s for ladies)

Tuesday Toss up!!


CrossFit Denham Springs – CrossFit

Great job to everyone who was able to do FRAN yesterday. There was a lot of first time Franers, 1st time RXFraners, and some PR Franers. Way to work hard on such an intimidating WOD and to do great at it!!

Metcon (No Measure)

Skill work, QUALITY, not speed.

3-4sets:

8-10 ring dips

8-10 Kip swings

10-15 GHD Situps

10 Hip extensions

Metcon (Time)

5 rds for time:

10 power cleans (135/95#)

10 burpees

Metcon (No Measure)

ROMWOD so you can be #Swole and #Flexy

#TBT


CrossFit Denham Springs – CrossFit

Today is a make up day for any day you missed this week. Pick a day that you fill is best fitted for your weaknesses. We have to train our weaknesses more than our strengths to become more well rounded with our fitness,

Metcon (No Measure)

Pre-WOD

ROMWOD

#Swope

#Flexy

Metcon (No Measure)

Choose a WOD from this weeks WOD.

If you didn’t miss any days, you are one amazing athlete, do the WOD below.

Metcon (No Measure)

10 Rds:

Row 250m

*Rest 1 minute

Its the day we are looking forward to, HUMP DAY!!


CrossFit Denham Springs – CrossFit

I find that the saying, “Why not me?” is a useful question to ask myself when I am complaining that “somebody” should do “something” about the terrible problem of ___ (fill in the blank). I ask myself, “Why not me?” If I realize I don’t have the skills or time to make a contribution, then at least I stop complaining. But I also begin to think about whether I could do some little thing to help solve problem X.

1 High hang Snatch + 2 OHS (5 sets of 1 @60% plus 5 lbs from last week)

Athletes starts at the high hang, big shrug and pull, drop underin full squat.

Look for increase in sets in the comment section.

Paused Front Squat (4 sets of 2 @75% plus 5 lbs)

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
90 burpees and 90 deadlifts is a bunch of reps. Be smart and scale weight and reps that fits you.

Goal of this WOD is continue moving with little rest.

Monday Mashup


CrossFit Denham Springs – CrossFit

This will be the hottest week of the year so make sure you stay hydrated throughout the day.

Remember that there is no 2pm class for the next couple of weeks.

1 Clean + 2 Front Squats

All sets will be done at 70% of your 1 RM C&J.

Look in comment section for any increases in weight.
Increase 5# from last weeks work

Back Squat (3 sets 0f 8 @60%)

Increase 5# from last weeks weight

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
2 times the reps of pull-ups and dips in place of Muscle ups

After finishing up this WOD for time, rest 5 minutes then do the next WOD.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scale the reps if needed. This WOD should be a 7-10 minute WOD. Pick the reps that is best for you and to keep up the intensity.