Brandt CrossFit

Brandt CrossFit Social tonight!
After the 5:15 Happy Hour wod we will be heading to eat somewhere on Magnolia and then over to Friday on the Green.
For those of you that don’t know, this is a free concert right across the street from the gym.
Please join the rest of the Brandt crew for some fun times! 

“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

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Just a reminder, the last day for early signup for the gymnastics seminar is tomorrow!
Members = $35 / Non-Members = $45
Save $10 by signing up now!

Back Squat 5-5-5-5-5

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-as usual, if you missed a wod from the week today is the day to make it up!

Brandt CrossFit Social @ Friday on the Green:
Please join us for the next Friday on the Green!
We will be meeting for the 5:15pm Happy Hour Session as usual and will probably grab food at Yucatan before heading over to the Green.  This is a free event…all are encouraged to attend.  For those that don’t know, Magnolia Green is right across the street from the gym, at 1100 Lipscomb.  This is a free concert…please come out and support the Southside Neighborhood.
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15 min of Push Jerk Technique
-focus on proper dip angle & spee.
-proper hip drive and lockout position

WOD:
15 min AMRAP:
15′ Rope Ascent
15 HSPU

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-Advanced = legless ascent that starts from seated position

Weighted Pushups
5-5-5-5-5

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WOD:
For time:
21 Deadlifts
200m Shuttle Sprint
18 Deadlifts
200m Shuttle Sprint
15 Deadlifts
200m Shuttle Sprint
12 Deadlifts
200m Shuttle Sprint

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-Men 275 / Women 185
-200m Shuttle Sprint = 100m Run Forward / 100m Run Backwards)

Today is an important wod…don’t miss out folks!

Mobility:
-Thoracic & Hip Prep.

WOD:
“Fran”
(21-15-9)
Thrusters 95/65
Pullups

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Happy Birthday to the Mongoose!

Holy Muscular Endurance Batman…

WOD:
Max reps in one minute of each:
Supine Ring Pull
Bar-only Military Press
Situps
Box-Jumps
Burpees

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(rest 1 min, repeat for a total of 5 rounds)
Beginners = 3 rounds
Intermediate = 4 rounds

The Central East Regionals are being shown live online this weekend!
Click here to check it out.  You can also watch it live on ESPN3.
Rich Froning, Graham Holmberg, Dan Bailey, Julie Foucher, Lindsey Smith and Michelle Kinney are just some of the big names competing in the region.

Strength:
30 min to find 1RM on Hang. Power Clean

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WOD:
10 min AMRAP:
5 HSPU
10 Toes through rings
15 Walking Lunges

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10 min Warmup on Efficiency of movement
-Bar Climb
-Forward Roll
-Obstacle Jump to Forward Roll
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6-8x 40 yd Sprint (60 sec recovery)
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“Scrappy 2.0″
For time:
10 Pushups
10 Situps
10 Squats
200m Run
20 Pushups
20 Situps
20 Squats
200m Run
30 Pushups
30 Situps
30 Squats
200m Run
40 Pushups
40 Situps
40 Squats
200m Run
50 Pushups
50 Situps
50 Squats
200m Run

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Strength:
Thruster 3-3-3-3-3

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WOD:
Thrusters & Pullups on the minute!  More “Fran” training…
On the first minute, do one thruster and one pullup.  On the second minute do two thrusters and two pullups.  Third minute, three of each.  Continue as long as you are able to in a minute.  Use as many sets as needed to complete the given exercise.  Peace be with you on your journey. Men: 95 lbs / Women: 65 lbs

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Gymnastics Fundamentals Seminar
Saturday, May 26, 2-4pm
Cost:  $35 for members / $45 for non-members
($10 discount if you sing up before May 19!)

This workshop is for people of all ages and skill levels, from the avid CrossFitter to the total newbie.  The Fundamental skills workshop will be taught by Alex Sterman and will include a Gymnastics WOD at the end of the session.
I strongly encourage every member that can make it to sign up.
Please let me know asap as I will be putting a cap on the number of sign-ups.
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Strength:
30 min to find 1 RM Deadlift

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WOD:
10 min AMRAP:
5 Box Jumps (30″/24″)
10 Ring Dips
15 Pushups

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Chris Spealler’s 1:52 “Diane” @ 2012 Regionals…