DATE: Friday, May 13, 2016 Happy Birthday CARLY!!! METCON: Part One: “Griff” 2RFT: 800M Run (Forward) 400M Run (Backward) (10 Min Rest) Part two: 7 Min AMRAP: 7x WB 20/14 7X Burpee UPDATES/EVENTS: The Blog is officially up… www.crossfitdroogs.com take a visit, there will be updates
DATE: Thursday, May 12, 2016 METCON: You Choose between Open Gym or one of the following… “Lynne” 5 RDS: ME (max Effort) BW BP (Bodyweight Bench Press) ME Pullups Score= Total Reps (or) For Time: 21-15-9 DL 225/155 (Deadlift) OHWL 45/35 (Overhead Walking Lunge) Burpee
DATE: Tuesday, May 10th, 2016 SKILL: Head/Handstand Progressions… (see scaling at the gym) METCON: Buy In: 1,000M Row then… 21-15-9 KB 70/55 (Kettlebell Swings) OHS 115/75 (Overhead Squats) UPDATES: *KIDS!!! Those of you who bring your kids to watch the WOD while you work-out.
DATE: Monday, May 9th, 2016 SWOD: 5-5-3-3-3-1-1-1-1 DL (Deadlift) METCON: Choose between the 2 girls… “Cindy” 20 Min AMRAP: 5x Pullups 10x Pushups 15x Squats (or) “Mary” 20 Min AMRAP 5x HSPU 10x Alt Pistols 15x Pullups EVENTS… Saturday, May 14th: 8:00AM: Open
DATE: Saturday, May 7 2016 9:00am: Beach WOD *Team WOD with our Rebel Family *Bring a Towel *Meet between Frenchy’s & the Palm *8:00am: Open Gym hour is CLOSED today! EVENTS… Saturday, May 14th: 8:00AM: Open Gym 9:00AM: Team WOD- BRING A FRIEND (a
DATE: Wednesday, May 6, 2016 Happy Birthday JEN TRASK! METCON: “Helen” 3 RFT: 400M Run 21x KB 55/35 12x Pullups Cap:15 min SKILL: “AB Lab” 3rds: 20x Situps/GHD situps 15x Russian twist throws with MB 10x AB Wheel 1:00 Plank 10x Knees to Chest (over
DATE: Thursday, May 5, 2016 METCON: Time Trials: You will have the entire hour to time each of the following exercises individually, for time. 500M Row 400m Run 100x Pullups 100xPushups 100x Situps 100x Squats *Must fully complete one exercise before moving on to