Wednesday

Metcon (Time)

5 rounds
Row 500/350
12 slam balls
18 anchored ab mat sit-ups
24 double unders / 30 secs of attempts

Endurance Class Is Back!

CFE_SHOESCranks_CS-1

Flowers blooming, sun shining, spring races filling up.  You know what that means… Endurance class is back!  Starting Monday May 5th, we will be holding Endurance classes on Monday and Wednesday evenings.  This class is open to anyone interested in learning how to become more efficient in those 15+ minute WODs.*  Come learn tricks to make running easier, rowing faster, and overall just crush WODs like Helen.  This class is for athletes of all skill levels.  Whether you just ran your first full mile or completed your tenth triathlon, this class is for you!!!  We will be working on all areas of endurance, not just running.  Interval training sessions, rowing technique and conditioning, this class has it all!!!  So come on out and enjoy the spring weather, while becoming an endurance guru!!!  Contact Coach Shannon with any questions at Shannon@CrossfitAnnapolis.com

Class Times will be: Mondays 5:00-6:00 pm (subject to change as summer progresses) and Wednesdays 5:30-6:30 pm

*CFA Endurance does require an unlimited membership plan*

 

Tuesday

Fitness

2 hang squat clean+ 1 push jerk (EMOM 10 – even mins )
65-70% good technique, no failure
Knees To Elbow (EMOM 10 -5 reps on odd mins )
Metcon (Time)
3 Rounds
Run 200m
10 power clean + S2OH  95/65
5 strict pull-ups or 3 negatives
**no bands
Performance
2 squat clean + 1 jerk (EMOM 10 – even mins )
@80% keep same weight
Toes-To-Bar (EMOM 10 – 8 reps on odd mins )
        +
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Monday

3 min max cal assault bike
rest/skill work 9 mins – pistol work
3 min max burpees
rest/skill work 9 mins –  kip swing tech work, on pull-up bar and rings
3 min row max meters
rest/skill work 9 mins – build to max distance HSW or HS free hold or HSKU with longest hold
3 min max – box jumps with step down 24/20

Saturday

Fitness
Metcon (Time)
Run 400m
21-15-9
Power Snatch 95/65
box jumps 24/20
**run 400m each round, so 3x400m total
Performance
Metcon (Time)
Run 400m
21-15-9
Power Snatch 135/95
box jumps 30/24
**run 400m each round, so 3x400m total

Friday

Fitness

A1 Front sqaut 5×5 rest 1 min
#5-10 increase from last 5×5, same weight across all sets
A2. Pendley Row 8-10 reps x 5 sets
+
21, 15, 9 for time
wall balls 20/14#
weighted abmat situps

Peformance
A1. Front squat
70×5   80x 3 90x 2  75×3  85×2   95x 1
rest 1 min
A2. 5 ice cream makers on rings x 6
rest 2 min
+
21, 15, 9 for time
wall balls 20/14#
GHD situps

Thursday

Fitness
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
7 L-pullups/3-4 negatives
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Performance
Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
15 pull-ups
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Wednesday

Fitness

A1: 1 high hang + 2 hang power clean (EMOM 15 -  even mins )
**keep same weight across all sets, should be around 65-70%.
A2: V-Situps (EMOM 15 – odd mins)
Metcon (Time)
For Time:
10–>1 Hang Power clean 95/65#
10 double unders or 30 sec of attempts
Performance
A1: 3 Position Power Clean (EMOM 15- even mins)
A2: GHD Situps (EMOM 15 – odd mins )
 +
For Time
10–>1 Power clean  135/105#
20-18-16-14-12-10-8-6-4-2
Unbroken double unders

Easter Weekend Schedule

Meet Brody Monster.

Easter weekend is coming up! Just a quick reminder about our holiday weekend schedule! Happy Spring everyone!

Saturday April 19th : 8 Am WOD, 8 AM strength, 9:15 CrossFit Kids, 10:00 am WOD

Sunday Aril 20th: 9:30 Yoga, NO 11 am WOD

Tuesday

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

**20 min time cap