Regional WOD event 6

 
15min time cap

 
100 double unders
50 HSPU
40 T2B
30 Shoulder to Overhead (160#/100#)
90ft walking lunge w/(160#/100#)

 
Tabata situps/planks

Back Squats 3 x 3 x 3 x 1 x 1 x 1

 
then…

 
Squat ladder
50 unbroken back squats (135#/95#)
40 unbroken front squats (115#/65#)
30 unbroken overhead squats (95#/55#)

15 Burpee Box Hops
3 rounds
20 Wall Ball
15 Toes to bar
15 Burpee Box Hops

Our on-ramp course starts tomorrow!! The on-ramp program consists of 4 weeks of welcome and introduction to our movements and community. 

The next two start dates of our On-Ramp program are:
Monday May 13th at 7:00 pm
Monday June 10th at 7:00 pm

If new individuals don’t start tomorrow….the next day to start will be June 10th!

*If you need morning hours contact Coach J. Remember that these will be the only dates in the next two months that new members can start!

Email Coach J at coachj@crossfitthunder.com

On-Ramp Class times:
Monday-Thursday at 7:00 pm
Saturdays at 10:00 am

1:30 – Olympic Lifting with Nick
 
3:00 – Competition Class with Coach Zach and Coach Brad

4:00 – 1st of 8 weeks of Mobility with Drew

5:00 – Barbell Class with Coach Brad and/or Coach JD

6:00 – Team WOD… There will team WOD’s at both the park (meet at the ampitheatre) and the box. Pick your poison

Schedule
 
9:00 – WOD

10min to establish a 3RM OHS

followed by…

 
30 burpee muscle ups
or
30 burpee pullups/30 ring dips
or
30 burpees/30 modified pullups/30 dips

 
10:00 – Crossfit 101 or bring a friend

11:00 – WOD or OPEN

“Jackie”
1000m row
50 Thursters
30 Pullups
NFT: Goat work
* Busy classes may run or do NFT first then the WOD

Back Squats 3 x 3 x 3 x 1 x 1

 
12-9-6-3

Bar or ring muscle ups with a 200m sandbag run in between

 
NFT 16min EMOM
even – banded good mornings
meavy kb swings (2.0pood/1.5pood)

1. Keep checking the board in the warm up area prior to WODs. They will give you all ideas on how to get loose pre exercise and prepare you for what we are doing. We will begin mobility classes to help educate new members on the lacrosse ball, voodoo bands and quad rollers beginning next Sunday at 4pm. This class will run for approximately 8 weeks, so feel free to hit it periodically to help in your recovery

2. Speaking of the WOD board in the warm up area, you guys have done a great job with water since we started writing it down. Everyone needs accountability every now and then, coaches including. Thank you guys for making it so easy. 

3. CFT will be starting a true ONRAMP program for new members on Monday May 13th. The program will be at 7pm Monday through Thursday and will run for 4 weeks. This will allow us to teach them the fundamental movements prior to being cut loose in a class environment. Once a month will be the only time that we will be allowing new members to sign up and participate. This Monday will be the last one before the ONRAMP Program goes into effect. The next ONRAMP program will begin 6/10, No new members will be accepted in the intervening time.

4. We are trying to update information, so anyone who pays by cash or check, please see Drew in the next couple weeks (or when you pay) so we can get that done. 

As always, thank you all for making our jobs so enjoyable. It’s a privilege to be your coach

Coach J and Coach Drew

Hang Power Clean 3x3x3x1x1x1

15 Burpees
100 Du’s
Hang Power Clean/Ring Dips 30-20-10
100 Du’s
15 Burpees

Schedule

1:30 – Olympic lifting with Intern extraordinaire Nick Meeks

 
3:00 – Competition Class with Coach Zach and Coach Brad

 
5:00 – Barbell Class with Coach Brad or Coach JD

 
6:00 – Team WOD Meet at the Rose Garden!

Schedule

9:00 – Max effort Clean and Jerk and Open time

 
10:00 – Crossfit 101

* The gym will be closing at 11:00 and a group of us will be heading to Charleston for the grand opening of a new box. Who’s in for an obstacle course run???