Tuesday (21May19)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
–
WOD:
Work up to a 3RM hang clean (below the knee)
Plus 2 drop sets
3 @95% of 3RM
3 @90% of 3RM
–
Teams of 2:
4 rounds each:
1 min AMRAP cal row
1 min AMRAP DB thrusters
1 min AMRAP burpees
1 min rest
*partner A rows while partner B thrusters then switch (B rows & A thrusters) then A & B burpee at the same time.
–
Extra Credit
3-5 rounds NFT
15-20 GHD sit-ups
15-20 back extensions
30-60sec side plank each side
Thank you!
THANK YOU! Thank you to everyone who came out Saturday, has donated, or has supported this program in some way. We cannot keep this going without your support.
We’ve raised over $2,200 this past week! This is enough to keep the program going at its current rate for another year!
Randall Gorman (TWMCS recipient #2) hosted the Taylor White Memorial WOD and Fundraiser at his gym, Catahoula CrossFit, and they raised an additional $500!!!
Thank you also to Piglatin Food Truck for showing up with good eats, 5 Star Nutrition, Scott for setting up his table, and those that documented the event. We also had a good number of folks come out from other gyms, thank you! This is a program that has a positive effect on the entire community, so we appreciate seeing new faces.
Of course, this program wouldn’t have the same impact without the support of CrossFit. Thank you!
Remember the GoFundMe for this program is up year round, so please consider making a contribution anytime!
Monday (20May19)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
–
WOD:
Work up to a 5RM push press
1 drop set
5@90%
Work up to a 5RM back squat
2 drop sets
5@90%
5@90%
–
7min AMRAP
7 toes to bar
14 pistols alternating
–
Extra Credit
5×5 strict pull ups AHAP
Or
5×5 3-5secs negative pull ups
Or
5×15 ring rows (increase difficulty)
AND
5×5 strict dips AHAP
Or
5×5 3-5sec negative dips
Or
5×10 push ups
Friday(17May19)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
–
WOD:
Every min on the min for 5 mins
1 power clean + 2 split jerks @ 70%
(2sec pause in dip & 2sec pause in catch)
–
Every 90secs for 5 rounds:
3 paused back squats(2 sec pause) @ 50-70%
–
8min AMRAP
40 kettlebell swings 53/70
30 box jumps 20/24
10 bar muscle ups
–
Extra credit–
5×5 strict pull ups
or
3×5 negative pull ups
or
3×15 ring rows
Thursday (16May19)
Open* gym hours–
5am-7am
9am-10am
Noon-1pm
4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work
–
Open Gym WOD:
For time:
1k ski erg
2k row
3k bike erg
Taylor White Memorial WOD and Fundraiser
SATURDAY, MAY 18 AT 11 AM AT CROSSFIT PANDORA’S BOX
Please come out for the 2nd annual “Taylor/Tyler” Memorial Workout and Fundraiser!!!
We are asking $10 PER PERSON to participate in the workout. You can make this donation via the GoFundMe (bring your receipt) or with cash/check the day of. ALL MONEY RAISED will go directly to the Taylor White Memorial CrossFit Scholarship fund. We will have a donation jar at the event so you have the opportunity to give even more.
ALL ARE WELCOME to join, CrossFitters, friends, family, everyone. We will have a variation of the workout that everyone can participate in.
FOOD TRUCK *** MASSAGE THERAPIST *** HEADBANDS FOR SALE
So far the Taylor White Memorial CrossFit Scholarship HAS AWARDED 2 recipients with a CrossFit Level 1 Certificate Course and we will have awarded the 3rd before this event! WE NEED YOUR SUPPORT to keep this good thing going! We hope to continue awarding 4 scholarships per year but need your donations to do so. Please come out on May 18 and consider making a donation to the TWMCS.
Please visit https://www.gofundme.com/taylorwhitecrossfit and give what you can to the Taylor White Memorial Scholarship fund.
Learn more about Taylor and the Taylor White Memorial CrossFit Scholarship.
******
“Taylor/Tyler”
Big Dogs-
5 ring muscle up
800m run
21 over the bar burpees
16 bear complex 95/135
21 over the bar burpees
800m run
5 ring muscle up
Pack-
20 pull ups
800m run
21 over the bar burpees
16 bear complex 65/95
21 over the bar burpees
800m run
20 pull ups
Puppies-
20 jumping pull ups
800m run
21 over the bar burpees
16 bear complex 35/45
21 over the bar burpees
800m run
20 jumping pull ups
******
Wednesday (15May19)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
–
WOD:
Every 90 for 5 rounds
3 hookgrip deadlifts
*start at 50% work up to 70%
–
For time:
3rounds-
800m run
30 alternating DB snatch
35/50
20 burpees
–
Extra Credit
ROMWOD/ mobility
Tuesday (14May19)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
–
WOD:
EMOM 5rounds
5 sotts press
–
EMOM 5rounds
3 position snatch
(Hip, above knee, below knee)
Starting at 50% increasing to 70%
–
Every 1:15 for 5rounds:
3 position clean
(Hip, above knee, below knee)
Starting at 50% increasing to 70%
–
12min EMOM
1)20 unbroken wallballs 14/20
2)10 unbroken toes 2 bar
3)40 doubleunders
–
Extra Credit
Mobility/ ROMWOD
Monday (13May19)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
–
WOD:
We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility.
–
10 min muscle up/kipping practice
–
10 mins split jerk practice
–
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 95/135 lb.
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 125/185 lb.
Time cap: 15 minutes
–
Extra Credit
15min mobility work
Saturday (11May19)
Open Gym 9am-noon
Team WOD: 11:15am
–
*if you want to “Lift” and do the Team WOD please done before 11:15am
–
Open gym lift:
Work up to a
8RM bench press
Plus
2 drop set
8 @ 90%
8 @ 85%
Then
3×8 bend over rows AHAP
–
Team WOD:
Teams of 2:
5 rounds-
400m run (together)
20 tire flips
14 bar muscle ups
(Scale: less reps, jumping bar MUs, 2x pull ups)
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