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Goal achieving and problem solving thought of the day. Have a good one! "If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." - Michael Jordan
TODAY'S WOD LIFT 2 Tempo Shoulder Press @ 3131 + 2 Push Press -Every 90 seconds for 12 minutes (8 rounds) METCON 5 Rounds for Time: 5 Shoulder to OH (155/105) 10 Burpees over Bar Three Nutritional Strategies Every Athlete Needs http://americanrivercrossfit.com/05-04-2016-2/
Prehab/activation: SMR - lacrosse ball Rhomboids / hamstrings Banded rack stretch -then- 5 x 80 yard Prowler Sprints (1-2 mins rest after each. Use a weight that allows you to maintain a SPRINT the entire length. Follow each sprint with a light recovery job around the building.) -then- With a 15 minute running clock: Row 1000m Followed by max rounds of: (10,20,30...) Push-presses (75/55) (1,2,3...) Rope climbs (Subs would be double modified climbs, or 5x toes to bar. You have 30 seconds max per rope climb. So the cutoff for the rope for round 3 for example, would be 90 seconds).
Competitors Program Week 5, Day 3: 5x2 Cleans from the blocks @ 75-80% (at the knee or slightly above) -then- *optional 5 sets of the complex: Snatch balance + overhead squat @ 70-75% of Snatch 1RM (or choose a weight that you can maintain good form with no misses) -then- Regionals Event 3: For time: 104 wall-ball shots 52 pull-ups M 20-lb. ball to 10-ft. target F 14-lb. ball to 10-ft. target Time cap: 6:00, Event 4 begins at 7:00 -then- Regionals Event 4: 4 rounds for time: 28 one-legged squats, alternating 15 power cleans M 115 lb. F 80 lb. Time cap: 10 minutes (7:00-17:00 on the clock) -then- 5 rounds: 80 Yard prowler sprint* Light 200m jog recovery Rest 2 minutes Use a weight that is challenging but allows you to sprint the entire distance
For the next three weeks, Tuesday's 5pm Mobility and Thursday's noon Mobility classes will be canceled. We will still hold the Tuesday noon and Thursday 5pm classes, unless you hear otherwise. All Mobility classes will resume the week of May 23. Sorry for any inconvenience this may cause. Always check here, or the blog for changes to our schedule. Thanks!
WOD: Monday 5/2/16 SKILL: Handstand Push Up *take 10-12 minutes to work technique WOD: 10-9-8-7-6-5-4-3-2-1 Hang Power cleans (95/65) 3-3-3-3-3-3-3-3-3-3 HSPU 1-2-3-4-5-6-7-8-9-10 Bar Facing Burpee EXAMPLE: 10 Hang power cleans 3 hspu 1 Bar Facing Burpee then 9 Hang power cleans 3 hspu 2 bar facing burpee etc....
Power Wod 5/2/16 Anderson Squat 3 Rep Max * this is a "bottom to top" squat (you start a the bottom)- set up pins around hip height inside of the rack and rest the bar on them- you can also use jerk blocks to acheive this set up. 80% amrap Then.. 5 rounds (not for time) 1 yolk walk 100m 2 prowler push/rope pull back 10 stone to shoulder or D ball over shoulder (stone can be substituted with a heavy slam ball or sandbag)
Bring a Friend for the month of May! http://crossfitwest.com/may-the-friend-be-with-you/
Good morning! Today's line up: - 8:15am endurance wod (hint: may want to bring long socks) - 10am community class (2 more weeks left in our "deco made me do it" contest!) Gather up your friends and show them why you love DeCO on Saturdays! Raffle prize: a water bottle!
Keith Berger: "Chief Operating Officer, Velo Solar. I've been at CFSC three years. Activities: spending time with my boys, swimming and reading. Favorite movement: anything cardio. Least favorite: double unders. My biggest achievement so far - mastering rope climb. Future goals: double unders and bar muscle up. My advice to anyone starting is to scale enough to learn the correct form and just enjoy WODs. Most people don't know I'm a pilot and like to fly small planes. P.S... My box buddy Zack abandoned me for the 1130 class." #crossfitsouthcobb #CFSCathletes
You guys have been absolutely killing it the is week and the attendance has been OUTSTANDING. Let's keep it rolling into a 2 for 1 Friday!!!! A. For time: 21-15-9 Power clean 95/65 Bar facing burpees Rest 5 minutes 12-9-6 Power clean 135/95 Bar facing burpees B. "Midline" http://crossfitindulto.com/2016/04/29/42916