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CrossFit McPherson Y

Monday, April 27, 2015. W150429 Shelly's Farewell WOD. Tabata style: hollow rock/superman/air squat/ ring rows. Bear Complex: 7 rounds w/ Bar. Power Clean -Front Squat -Push Press -Back Squat -Push Press. 15 Good Mornings 65/45. All my love,. Sunday, April 26, 2015. I finally get to coach the 5:15am'ers today! You have 8-minutes to fire away with questions. Pick 1 skill. That you really want me to assess and we will get after it! Run 400m/25 Pull-ups/25 Push-ups/ 50 air squats. 150 MB Slams - use dynamax.

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CrossFit McPherson Y | crossfitmcphersony.blogspot.com Reviews

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Monday, April 27, 2015. W150429 Shelly's Farewell WOD. Tabata style: hollow rock/superman/air squat/ ring rows. Bear Complex: 7 rounds w/ Bar. Power Clean -Front Squat -Push Press -Back Squat -Push Press. 15 Good Mornings 65/45. All my love,. Sunday, April 26, 2015. I finally get to coach the 5:15am'ers today! You have 8-minutes to fire away with questions. Pick 1 skill. That you really want me to assess and we will get after it! Run 400m/25 Pull-ups/25 Push-ups/ 50 air squats. 150 MB Slams - use dynamax.

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1 crossfit mcpherson y

2 warm up

3 5 rounds

4 27 air squats

5 12 pull ups

6 rest 3 min

7 4 rounds

8 29 weighted sit ups

9 shelly prescott

10 posted by

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crossfit mcpherson y,warm up,5 rounds,27 air squats,12 pull ups,rest 3 min,4 rounds,29 weighted sit ups,shelly prescott,posted by,crossfit mcpherson ymca,1 comment,email this,blogthis,share to twitter,share to facebook,share to pinterest,been awhile,skill

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CrossFit McPherson Y | crossfitmcphersony.blogspot.com Reviews

https://crossfitmcphersony.blogspot.com

Monday, April 27, 2015. W150429 Shelly's Farewell WOD. Tabata style: hollow rock/superman/air squat/ ring rows. Bear Complex: 7 rounds w/ Bar. Power Clean -Front Squat -Push Press -Back Squat -Push Press. 15 Good Mornings 65/45. All my love,. Sunday, April 26, 2015. I finally get to coach the 5:15am'ers today! You have 8-minutes to fire away with questions. Pick 1 skill. That you really want me to assess and we will get after it! Run 400m/25 Pull-ups/25 Push-ups/ 50 air squats. 150 MB Slams - use dynamax.

INTERNAL PAGES

crossfitmcphersony.blogspot.com

1

CrossFit McPherson Y: CrossFit Teen

http://crossfitmcphersony.blogspot.com/p/crossfit-teen.html

May 25-31 off, Enjoy the week! Warm Up: Gymnastics Room. Happy Summer Week Off! 10 Toes To Bar. Warm Up:5 Squats-Hops-5 Push Ups-Lunge Walk-5 Sit Ups-Bear Crawl. Skill: Pull Ups/Front Squat. AMRAP Ascending by 1s. Then Max Double Unders in 3 min. Warm Up: Follow the Leader. Warm Up: Tabata Squats-Tuck Jumps-Push Ups- Kettle Bell Swings. Skill: Sumo Deadlift High Pull. Warm Up: 10 Sit Ups- Lunges- 10 Squats- Broad Jumps- 10 Jumping Jacks- Spiderman- 10 Push Ups- Soldier. Skill: Sumo Deadlift High Pull.

2

CrossFit McPherson Y: 03/01/2015 - 04/01/2015

http://crossfitmcphersony.blogspot.com/2015_03_01_archive.html

Tuesday, March 31, 2015. Dead Start Front Squats 6x1 (50-55-60-65-70-75%) 1 rep @ each %. Put up the supports so you can start from below parallel to standing). Max Height Box Jumps - 5 attempts at Most. 1) 2x Sandbag Carry up/down stairs (by the gymnastics door). 1a) Burpees (for as long as it takes partner to do 2 flights of stairs) - keep running total - this is your score. 3 Rounds each partner: Only one partner completes a round at a time. 5 Box Jumps 24/20. Sunday, March 29, 2015. A) ring dip finish.

3

CrossFit McPherson Y: M150420 In Honor of Columbine

http://crossfitmcphersony.blogspot.com/2015/04/m150420-in-honor-of-columbine.html

Sunday, April 19, 2015. M150420 In Honor of Columbine. This week always reminds me of the deadly massacres that took place in Oklahoma City (1995) and Littleton, CO (1999). I would like to honor the families of Columbine. Victims with a workout. Click on the link to relive the story. You will see that the shootings began at 11:19am and ended around 12pm. Warm-up: 5-minutes to do the following. Quad Stretch n reach. 10 Banded Good Mornings. Set the timer to count down the 41-minutes. 41-min of Mass Chaos.

4

CrossFit McPherson Y: M150427

http://crossfitmcphersony.blogspot.com/2015/04/m150427.html

Sunday, April 26, 2015. I finally get to coach the 5:15am'ers today! You have 8-minutes to fire away with questions. Pick 1 skill. That you really want me to assess and we will get after it! Run 400m/25 Pull-ups/25 Push-ups/ 50 air squats. 150 MB Slams - use dynamax. 10 burpee broad jumps. You have 15-min to work on a heavy single Snatch (from ground to full squat). April 27, 2015 at 8:22 AM. 125# 1RM (not heavy, but felt good with form in full squat). Subscribe to: Post Comments (Atom).

5

CrossFit McPherson Y: 04/01/2015 - 05/01/2015

http://crossfitmcphersony.blogspot.com/2015_04_01_archive.html

Monday, April 27, 2015. W150429 Shelly's Farewell WOD. Tabata style: hollow rock/superman/air squat/ ring rows. Bear Complex: 7 rounds w/ Bar. Power Clean -Front Squat -Push Press -Back Squat -Push Press. 15 Good Mornings 65/45. All my love,. Sunday, April 26, 2015. I finally get to coach the 5:15am'ers today! You have 8-minutes to fire away with questions. Pick 1 skill. That you really want me to assess and we will get after it! Run 400m/25 Pull-ups/25 Push-ups/ 50 air squats. 150 MB Slams - use dynamax.

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crossfitmcphersony.blogspot.com

CrossFit McPherson Y

Monday, April 27, 2015. W150429 Shelly's Farewell WOD. Tabata style: hollow rock/superman/air squat/ ring rows. Bear Complex: 7 rounds w/ Bar. Power Clean -Front Squat -Push Press -Back Squat -Push Press. 15 Good Mornings 65/45. All my love,. Sunday, April 26, 2015. I finally get to coach the 5:15am'ers today! You have 8-minutes to fire away with questions. Pick 1 skill. That you really want me to assess and we will get after it! Run 400m/25 Pull-ups/25 Push-ups/ 50 air squats. 150 MB Slams - use dynamax.

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