WEARING A 20LB VEST OR ARMOR:
- 1 MILE RUN TO START
- 100 PULL-UPS
- 200 PUSH-UPS
- 300 SQUATS
- 1 MILE RUN TO FINISH
We will offering a summer rate of $250 for students in the Princeton area over over summer. The rate will be available to purchase from 1 May through to 15 June, and must be paid in whole, in advance. It will cover the On Ramp Program (valued at $75), and up to three additional months (depending on the date of purchase) of regular classes through to 31 August.
Students must be aged over 18, and present valid student identification.
The rate is for returning students who have previously been members at CrossFit Nassau but who have not completed the On Ramp Program, and for prospective student members who want to try CrossFit over the summer. It is not available for current members or returning members who have completed On Ramp.
May 17
WARM UP: Coach led
MOBILITY: 15 minutes of dedicated coach led partner smash
SKILL: Double Unders
WOD: 5 rounds
45 weighted (45/25lb) step ups (20”/15”), using ruck, vest, plate, or KB (=225)
35 Abmat Sit Ups (=175)
25 Push Ups (=125)
15 Pull Ups (=75)
Strathmore, Calgary, Alberta, CANADA
May 16
WARM UP: Any order, NFT
10-15 tire flips, with jump in, jump out
10-15 Clapping Push Ups
10-15 elevated P-bar dips (feet on box/bench)
10-15 OH walking lunges (45/25lb plate)
10-15 GHD sit ups
MOBILITY: Coach led
TASK #1: 100 Russian KBS (32/24) for time (attempt to perform unbroken)
TASK #2: Run 1275m for time (or sub with 1500m row)
TASK #3: 15-12-9, Thrusters (155/105), Box jumps (scale weight as required)
Score weights (#1, #3) and times
Southern CrossFit, Perth, Australia
May 15
WARM UP: Any order, NFT
Run 400m with odd object (preferably tire or med ball)
20 box jumps
20 push ups
20 pull ups
20 Good mornings
MOBILITY: Banded shoulder mobility
TABATA: 20m dash (cover distance as many times as possible in 20 seconds)
STRENGTH:
Collect 30 Push Press using 1RM press weight
Then, 3×10 strict press at 70% of 1RM press weight
WOD: 8 Minute AMRAP
3 high box jumps (>30”)
6 strict pull ups (or banded pull ups, or ring rows)
CrossFit Central, Austin, Texas
May 14
WARM UP: 3 rounds, NFT
5 Deadhang pull ups (or banded pull ups, or ring rows)
10-15 Hollow rocks
10-15 OHS
MOBILITY: Coach led, hip and posterior chain mobility
STRENGTH:
Deadlift 8 x 1 @ 90% (8 singles)
Then, 3×20 Deficit KB Romanian deadlifts
Stand on a 45lb plate, and perform a RDL with a KB in each hand
WOD: 5 rounds
10 Burpee Box Jumps
10 Krok rows each arm (use box)
5 reps crucifix stretch on each side
San Francisco CrossFit
May 13
WARM UP: Any order, NFT
20 Pistols
20 HSPU
100 reps or 2 min Double Under practice
5 Muscle ups, Bar Muscles Ups, or jump up to Dip support
MOBILITY: Coach led
STRENGTH:
10 min EMOM, 2 Squat Snatches, at 70% of 1RM
Then, remove 10-20% of weight from bar and collect 15 muscle snatches
WOD: 10 rounds for time
3 front squats (135/95), clean from floor
5 atomic push ups
Try to minimize transition time between movements
“My Gym is Different”, from CrossFit New England
May 12
WARM UP: Run for first, NFT
Run 800m
25 Bouncing Air Squats (descend, bounce x1 in bottom, then stand)
25 Back extensions
MOBILITY: Coach led squat mobility
STRENGTH: Back squat 3 x 20 at 50% of last weeks squat
GYMNASTICS: 3 rounds, 30 sec side plank, each side, rest 30 seconds between (i.e. 5:30 min)
WOD: For time
100 back extensions (sub supermans, Good mornings or Romanian deadlifts)
100 Abmat situps
100 jumping air squats (feet must leave ground, emphasize deep squat)
This week, let me introduce you to some other CrossFit communities. First up, Kyle Maynard, CrossFit No Excuses, Suwanee, Georgia.
May 09
WARM UP: Coach led
METCON: 3 rounds
1 minute max 20m shuttle runs
1 minute coach led active rest
WOD: “Excess Baggage”, 3 rounds
Ruck 1275m (M 45/35/25lb, F 25/20/15lb)
30 step ups with rucksack (20”/12” box)
15 weighted push ups with pack (scale with regular, and banded push ups)
Scale running distance to 800m or less. Try and keep first run time to under 9 minutes.
May 08
WANTED: OLD HIKING PACKS / DAY PACKS / RUCK SACKS 
We have a ruck WOD planned for Friday. If you have any sturdy and stout old back packs collecting dust, please consider lending them to us for Friday, or even donating them, so we can fill them up with steel and rubber and run with them.
WARM UP: Any order, NFT
10-15 Trunk Stability Push Ups (align thumbs with top of head)
10-15 OH Walking Lunge (45/25)
10-15 Dips
10-15 empty bar Hang Squat Snatch
MOBILITY: Lumbar Smash, Lacrosse Ball Hamstring Smash
STRENGTH: Find 1RM Deadlift
As soon as 1RM is found, 3×50 good mornings (35-75lb)
WOD: “Tiger Blood”, 3 rounds
400m run
6 Power clean Push Jerks (135/95)
May 07
WARM UP: Any order, NFT
10-15 K2E
10-15 Push ups
10-15 Good Mornings
10-15 Alternating Rotational Stability Drills (refer FMS)
MOBILITY: Couch Stretch, PVC OHS
STRENGTH: Find 1RM Back Squat (high bar or low bar)
As soon as 1RM is found, 2×50 empty bar squats (scale with air squats)
WOD: 10 minute AMRAP
30 second plank hold (watch clock)
10 Burpees
10 pushups
