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Archive | May, 2013

Monday May 20, 2013

Due to the Holiday, we will only be holding one WOD tomorrow.  We will be doing a Beach WOD at Governors Beach at 9am.  See you all there!
Workout of the Day:
Swim 50 meters
25 Burpee Broad Jumps
Swim 50 meters
50 Sit-ups
Swim 50 meters
75 Squats
Swim 50 meters
Soft sand run

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Saturday May 18, 2013

Workout of the Day:

In teams of two, partners alternate rounds to complete five rounds each of:
Burpees x 10 reps
Push Press x 15 reps 75/55
Double Unders x 20 reps

 

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Friday May 17, 2013

Workout of the Day:
Back Squat
5-5-5
Use 65-75% of your 1 rep max
Then:
“Swinging Jackie”
Row 1000 meters
50 Thrusters (45/35)
30 Kettlebell Swings (53/35)

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Thursday May 16, 2013

Workout of the Day:
CrossFit Open Workout 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs 3 Toes To Bars
6 Clean & Jerks, 135/95 lbs 6 Toes To Bars
9 Clean & Jerks, 135/95 lbs 9 Toes To Bars
12 Clean & Jerks, 135/95 lbs 12 Toes To Bars
15 Clean & Jerks, 135/95 lbs 15 Toes To Bars
18 Clean & Jerks, 135/95 lbs 18 Toes To Bars
If you complete the round of 18, go on to 21. […]

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Athlete Profile: Gretchen Hammes

 

 

Name: Gretchen Hammes

 Age: 32

 Hometown: Topeka, Kansas, USA

How long have you been CrossFitting? Over 3 years

What is your favorite WOD/Exercise? Hands down, it’s Fight Gone Bad!  The feeling you get once its over is the best. 

 What is your least favorite WOD/Exercise? Squat cleans

 What is your previous workout/athletic background? Running and rugby

 What was your first experience of CrossFit like? The gym had been open for about six months, Ashley Waters kept raving about it at rugby practice. I could see that she was seeing amazing results, so I decided […]

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Wednesday May 15, 2013

Reminder: We will now be meeting at our new location next to Vision Wear and across from Le Visage. The CrossFit Cayman Sandwich board will be out in front.
Workout of the Day:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70/53)

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Tuesday May 14, 2013

Reminder: We will now be meeting at our new location next to Vision Wear and across from Le Visage. The CrossFit Cayman Sandwich board will be out in front. 
Workout of the Day:
Push Press
3-3-3-3
Then:
Three rounds for time:
Run 400 meters
15 Burpees
20 Walking lunges
Endurance Wod:
Each for time:
Row: 4x 500 meters
Rest 2 minutes between efforts.

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Monday May 13, 2013

Reminder: We will now be meeting at our new location next to Vision Wear and across from Le Visage. The CrossFit Cayman Sandwich board will be out in front.
Workout of the Day:
Seven rounds, for time:
10 Wall-ball shots (20/14)
10 Pull-ups

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Saturday May 11, 2013

Reminder: For the Challenge, we will be meeting at 8:30am inside our new space next to VisionWear to learn how to use and log all your info into BTW.  Today’s challenge workout will be taking the place of our 9am class, and the 9am free trial class is cancelled today due to the challenge.
Workout of the Day:
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In […]

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Friday May 10, 2013

Just a reminder that the 5:30pm class will be cancelled today and will be replaced with a 4:00pm class due to our Member Appreciation Celebration at Michaels! See you all at Michaels from 5:30pm and on!!!

 

 Workout of the Day:
Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

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