5.29.15

Announcements

1 FREE Month of CrossFit Kids Starts June 3rd

PRE-K
around the ages of 3-5/pre-schoolers
Every Wednesday 3pm-3:30pm

KIDS
around the ages of 4-12/kindergarten & elementary schoolers
Every Wednesday 3:45pm-4:30pm

Sundown CrossFit – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Weightlifting

Front Squat (3×1 @90%)

Metcon

Metcon (AMRAP – Reps)

Teams of 2 AMRAP:

8min EMOM alternating pair every min.

Kettlebell swings 53/35

Rest 2min

8min EMOM alternating pair every min.

Box Jump Overs 24/20

*Score is total reps completed of kettlebell swings & box jump overs

5.28.15

Announcements

1 FREE Month of CrossFit Kids Starts June 3rd

PRE-K
around the ages of 3-5/pre-schoolers
Every Wednesday 3pm-3:30pm

KIDS
around the ages of 4-12/kindergarten & elementary schoolers
Every Wednesday 3:45pm-4:30pm

Sundown CrossFit – CrossFit

Warm-up

General 10A (No Measure)

3 Rounds

Row 250m

10 Wallballs

10 KBS

Weightlifting

Back Squat (3×3 @80% )

Metcon

Metcon (AMRAP – Rounds)

12min AMRAP

15 thrusters 115/75

15 T2B

15 DeadLifts

5.27.15

Announcements

1 FREE Month of CrossFit Kids Starts June 3rd

PRE-K
around the ages of 3-5/pre-schoolers
Every Wednesday 3pm-3:30pm

KIDS
around the ages of 4-12/kindergarten & elementary schoolers
Every Wednesday 3:45pm-4:30pm

Sundown CrossFit – CrossFit

Warm-up

General 5A (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

EMOM

12min Ping Pong

odd: Pull-ups (8-16 unbroken reps )

even: Burpee (7 Reps)

Metcon

Metcon (Time)

For Time:

45 Power Cleans 135/95

45 Wall Balls

*This is a sprint, go hard.

5.26.15

Sundown CrossFit – CrossFit

Warm-up

Squat 1A (No Measure)

200m jog

20 wall squats Slow

Hip Band Mobility 20 reps

Lizard Band Mobility 1min each side

20 Wall Squats

200m Jog

Weightlifting

Front Squat (2×2 @85%)

Metcon

Metcon (AMRAP – Reps)

10 Rounds E2MOM

Run 200m + 1 Snatch @85%

*Athlete has 2min to run the 200m and attempt 1 Snatch. Score is total snatches made.

5.25.15

Sundown CrossFit – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Track WOD 5.24.15


Announcements

Gym Closed Friday-Sunday this week for the Reebok CrossFit California Regionals. Watch Coach Jordan Compete LIVE all weekend long online at Games.crossfit.com

Sundown CrossFit – CrossFit

Warm-up

Running 1A (No Measure)

Easy 800m Jog

10/side high kicks

15 Tempo Air Squats (3 sec down/3 sec up)

200m Run @ 60-70%

10-15 Standing Broad Jumps

200m Run @ 70-80%

Metcon (6 Rounds for time)

6x600m

Competition+Fitness: 200m walkout as rest

Metcon (5 Rounds for time)

Set 1: 100m @800m pace

Set 2: 140m @600m pace

Set 3: 160m @400m pace

Set 4: 180m @200 pace

Set 5: 200m @Max Effort

*speed/pace increases with each set

Competition: Rest no longer than 2 min between each set

Fitness: Rest no longer than 3 min between each set