Skill:
Handstand Push-up
fast payday loans for every one
Metabolic Conditioning:
-20 GHD Buy in
5 rounds:
-15 KB swings (53/35)
-12 t2b
-9 HSPU
-20 GHD buyout
Who loves fun warmups!!!
Posts tagged KB Swings
wod
3 rounds for max reps:
-1 minute at each station
(1 min rest between rounds)
Stations:
-heavy ropes
-kb swings (53/35)
-Front Squats (75/55)
-burpees
Garret aka G-man aka duck butter just hanging out!!
wod
ATTENTION: UPCOMING EVENTS @ Ragin CrossFit
– Coach Dales FREE nutrition class this Saturday May 4th at 12:30 pm.
- Coach Wills 3 session Oly Lifting class will begin this Saturday at 8:00 am. Please sign your name on the board at the gym if you are going to attend either one.
- Ladies class this Sunday May 5 @ Noon. Ladies class will be the first Sunday of each month unless otherwise stated.
- Co-ed team competition for Ragin CrossFit members only next weekend Saturday May 11 at 10 am. You can sign up at front desk. See Announcement board for more details!!!
Skill:
Ring Dips
Metabolic Conditioning:
For time:
1 K row buy in
30-20-10 reps:
-KB swings (70/53)
-ring dips
wod
Skill:
Turkish Get-up
Metabolic Conditioning:
21-15-9 reps for time:
-GHD sit-ups
-DB Turkish Get-ups (40/20)
-KB Swings (53/35)
Saturday morning “EVA”
wod
For time:
-400 M run
-50 KB Swings (53/35)
-400 M run
-40 Air Squats
-400 M run
-30 Deadlifts (185/115)
-400 M run
-20 wallballs (30/20)
-400 M run
-10 heavy rope singles
Nicole here with great form on her Split Jerk
wod
*ATTENTION*
If you would like to do 13.4 and you are signed up for the open you may do so today if judges are available. You will still warm up with class. We will be doing 13.4 as the WOD tomorrow so take that into consideration if you are signed up for the open and will be doing it tomorrow.
20 minutes of mobility
Then
For time:
-800 M run
-50 air squats
-400 M run
-30 Hand Release pushups
-200 M run
-15 KB Swings (70/53)
NORMAL BUSINESS HOURS FOR GOOD FRIDAY EXCEPT:
**There will be no 6:30 class tomorrow for GOOD FRIDAY**
wod
Skill: Double Unders
Metabolic Conditioning:
For Time:
10-20-30-40-50-40-30-20-10 Double Unders
or
20-40-60-80-100-80-60-40-20 Single Unders
(Doesn’t need to be unbroken)
-Every minute stop and do 5 KB swings (70/53)
Congrats to our top 3 performers of workout 12.3. For the guys Trent Collette (310 reps), Aaron Choate and Jeremy Hohle (301 reps). For the ladies Whitney Howell (344 reps which was 10th in the region), Ashley Ray (321 reps), and Maggie Broussard (258 reps).
WOD
For time:
-50 air squats
-40 box jump overs (24″/20″)
-30 HR Pushups
-20 single arm KB Swings (53/35) (20 Each arm)
-10 Mountain climbers
-50 DOUBLE UNDER/150 SINGLE UNDER BUY OUT
Ragin Crossfit is now carrying Progenex Recovery, More Muscle, and Force. If you’re interested, let us know or come by the gym. (for sale to members and non-members)
WOD
Skill: Pull-ups
3 sets of- 1×10 kipping, 1×6 strict, 1×3 weighted
(If you can’t do pullups without a band we will just be working on form. If you can’t do strict pullups, you will not be trying weighted pullups)
Metabolic Conditioning:
amrap in 12 minutes:
-15 KB Swings (70/53)
-10 pullups
-3 wall climbs
Ross showing great control overhead with a KB
WOD
amrap in 15 minutes:
-10 Burpee box jump overs (24″/20″)
-10 KB swings (53/35)
-run to road and back
Click on the Picture above to sign up for the CrossFit Games Open!!!
I have heard around the gym that a lot of you do not know exactly what the Open is. Basically, its a 5 week online competition that ANYONE can sign up for. We will be doing the wods each week as one of our wods at the gym. By signing up for the open you can submit your scores and compare to thousands of others including actual CrossFit Games athletes. If you have a friend who does crossfit elsewhere you can compete against them. If you just so happen to do really well on a workout it can actually help the gym make it to Regionals as a team. So click on the picture above and sign up today. The open starts Wednesday!!!
LOOKS WHO’S ALREADY SIGNED UP……
