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!

https://www.gofundme.com/taylorwhitecrossfit

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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