WHEN:

Saturday, July 13th at 9:00 AM

WHERE:

CrossFit Impulse
115 B Castle Drive
Madison, AL 35758

WHAT:

WOD:

The CrossFit workout is “Grace”. In this workout, you perform 30 Clean and Jerks for time. The prescribed weight is 135 pounds for men and 95 pounds for women. During the “Grace” fundraiser we will have Gold, Silver, and Bronze scaling options for any ability level. Any athlete can participate in this event and show their support.

PRIZES

Prizes will be awarded to first through third places in prescribed male and female divisions.

WHO:

EVERYONE is invited! Bring your family with you! Tell all your friends!

SIGN UP:

The fee to compete is $20 per competitor, or if you don’t wish to compete you can just make a donation! Donations will also be accepted at the door (cash, check, or charge). Register HERE!

CONTACT US:

Click here to contact us or
call 256-361-9348

We need volunteers for this event! Please contact us or sign up during any class time.

AFTER PARTY:

The after party will be at CrossFit Impulse! Come join us to socialize and celebrate! CFI will supply the meat so please bring a side and come join us for a great event for a well deserving athlete! Let’s help Tony further his goal to competing at the 2013 CrossFit Games in Carson,California!

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 min to find
5 Rep Max Sumo Deadlift

CONDITIONING

4 Rounds for Time:
200m Run
5 Muscle Ups
10 Deadlift 185/115 (Sumo or traditional stance)

TUESDAY

WOD:

STRENGTH

Every Minute on the Minute until failure:

Hang Power Snatch + Hang Snatch

Add 10/5 lbs per each minute.
Starting around 50% of 1 Rep Max Snatch

-then-

Every Minute on the Minute until failure:

Hang Power Clean + Hang Clean

Add 10/5 lbs per each minute.
Starting around 50% of 1 Rep Max Clean

Mulligans may be used. No more than 2 for one single weight.

WEDNESDAY

WOD:

SKILL

12 minutes to work on Double Under Technique

CONDITIONING

5 Rounds:
7 L-Pull Ups
14 Burpees
ME UB Double Unders(1 Mulligan)
Rest 1 min between rounds

THURSDAY

WOD:

STRENGTH

10 minutes to find a 5 Rep Max Back Squat

-then-

Every Minute on the Minute
2 Back Squat at final 5 Rep Max Weight

CONDITIONING

15–12-9–6–3
Wall Ball Shot 20/14
Kettle Bell Swing 1.5/1

1 Rope Climb Between Rounds

FRIDAY

WOD:

MOBILITY

Hip Flexor Dynamic Stretches with bands.

STRENGTH

7×3 Bench Press
7×3 Power Clean

Alternating Movements between sets.

SATURDAY

WOD:

STRENGTH

15 min to find 5 Rep Max Front Squat

CONDITIONING

1 Minute AMRAP
Thrusters 95/65

2 Minute AMRAP
3 Thrusters 95/65
6 Box Jumps 24/20

3 Minute AMRAP
3 Front Squats 95/65
3 Push Press 95/65
6 Box Jumps 24/20

4 Minute AMRAP
3 Front Squats 95/65
3 Push Press 95/65
3 Thrusters 95/65
6 Box Jumps 24/20

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

15 min to find max of:
Hang Clean + 3 Front Squat + 1 Jerk

CONDITIONING

12 minute AMRAP
Max Effort Front Squat from floor at 185lb/120lb
-When bar is dropped-
200 Meter Run
10 Burpees
Score is number of reps

TUESDAY

WOD:

STRENGTH

15 minutes to find a 3 Rep Max weighted Pull-Up

CONDITIONING

8min AMRAP
7 Toes to Bar
7 Burpees
7 Toes to Bar
14 Burpees
7 Toes to Bar
21 Burpees
7 Toes to Bar
28 Burpees…

WEDNESDAY

WOD:

SKILL

Bouncing out of a squat/Upright Torso

STRENGTH

5 x 5 of 3 Second Pause Back Squat.
Bounce out of the bottom

THURSDAY

WOD:

MOBILITY

Roll of hips and side of glute. T-Spine

CONDITIONING

“Helen”
3 rounds for time:
400m Run
21 Kettle Swings (53/35)
12 Pullups

FRIDAY

WOD:

STRENGTH

15 min to find 3RM Front Squat

CONDITIONING

For Time:
800m Row
9 Deadlift (275/185)
80 Double Unders
600m Row
6 Deadlift
40 Double Unders
400m Row
3 Deadlift
20 Double Unders

SATURDAY

WOD:

SKILL

Tire Flips/ Sled Push

CONDITIONING

Two Rounds for Max Reps of:
1 min ON / 1 min OFF of:
Box Jumps (24/20)
Rest 1 Min
Wallballs (20/14)
Rest 1 Min
Air Squats
Rest 1 Min
Kettlebell Swings (1.5/1)
Rest 1 Min

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

MOBILITY

Foam Roll Calves and Quads

CONDITIONING

8 Front Squats (135/95)
5 Bar-Facing Burpees
8 Power Cleans (135/95)
5 Bar-Facing Burpees
8 Push Jerks (135/95)
5 Bar-Facing Burpees
8 Thrusters (135/95)
5 Bar-Facing Burpees
8 Overhead Squats (135/95)
5 Bar-Facing Burpees

TUESDAY

WOD:

STRENGTH

15 Minutes to find a Max of the complex:
Hang Clean + 2 Front Squat + 1 Jerk

CONDITIONING

4 Rounds for time:
5 Hang Power Cleans 135/95
10 GHD Sit Ups
200m Run

 WEDNESDAY

WOD:

STRENGTH

15 minutes to establish a 3RM 3 Second Pause Front Squat

CONDITIONING

For Time:
35 Box Jumps (24/20)
30 KB Swings (53/35)
25 Toes-2-Bar
20 Hand Release Push Ups
15 Pull Ups
10 Burpees

 THURSDAY

WOD:

In 12 Minute Cap
Run 800m
Then use remainder of time to find 1RM Press
-then-
In 12 Minute Cap
Run 800m
Then use remainder of time to find 3RM Push Press
-then-
In 12 Minute Cap
Run 800m
Then use remainder of time to find 5RM Push Jerk

FRIDAY

WOD:

SKILL

Pull Ups/Kipping
Strategy on Pull Ups

CONDITIONING

7 minute AMRAP
400m Run
ME Pull Ups
-then with no rest-
7 minute AMRAP
400m Run
ME Toes 2 Bar

 SATURDAY

WOD:

STRENGTH

15 min to find a 3RM Back Squat

CONDITIONING

12 EMOM
30 second max effort row / 30 seconds rest

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

9 AM Only – “Murph”

10 AM – 1 PM Open Gym

TUESDAY

WOD:

MOBILITY

10 minutes of lacrosse ball and foam roller to chest and shoulders

CONDITIONING

3 Rounds for time:
20 L – pull-ups
20 Ring Pushups
20 Burpees

If you did Murph on Monday:

WOD for you is:

Skill Work: Double-unders, Handstand holds, and GHD situps. Not for time! Mobility is the most important activity for you today!

WEDNESDAY

WOD:

STRENGTH

15 minutes to establish a 1RM Hang Snatch

CONDITIONING

EMOM for 7 minutes perform 2 Hang Snatches at 65 % of 1RM
-Then-
2 minutes AMRAP of Hang Snatches at 65% of 1 RM

THURSDAY

WOD:

STRENGTH

10 minutes to establish a 5RM Front Squat

Compare to 24 May

CONDITIONING

5 Rounds for time:

5 Right arm Turkish Getups  @ 2/1.5
10 Right arm Kettlebell Snatches  @ 2/1.5
5  Left arm Turkish Getups @ 2/1.5
10 Left arm Kettlebell Snatches  @ 2/1.5

TUESDAY

FRIDAY

WOD:

CONDITIONING

3 Rounds for time:
Run 200m
20 Kettlebell Swings @ 2/1.5

STRENGTH

Bench Press
5-5-5-5-5

Rest 2 minutes between sets

Compare to 2 January

SATURDAY

WOD:

SKILL

Find your max of each movement in any order:
Handstand Walk
Double Unders
Box Jump

Memorial Day Hours:

9 AM — WOD

10 AM to 1 PM — Open Gym.

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

NO 8:30 AM CLASS TODAY.

ALL OTHER CLASSES are scheduled as usual!

WOD:

SKILL

10 minutes of instruction on Pull Ups/Muscle Ups

CONDITIONING

“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

TUESDAY

WOD:

STRENGTH

12 minutes to establish a 6RM HBBS

CONDITIONING

EMOM for 7 minutes: 10 Kettlebell Swings (Heaviest possible, American standard)
-Then-
2 minutes ME Wall ball Shots 20/14

WEDNESDAY

WOD:

MOBILITY

Hip and ankle mobility

STRENGTH/CONDITIONING

“The Bear Complex”
5 Rounds of the following sequence (1 round = 7 sequences):
Power Clean
Front Squat
Push Press
Back Squat
Push Press

The athlete must perform the sequence without setting the barbell down. The athlete may rest as much as required during rounds as long as the barbell doesn’t touch the ground. The beginning of each sequence (the power clean) will be touch and go. Rest as needed between rounds. There is no time component to the workout. Work up to max load for final round.

THURSDAY

WOD:

STRENGTH

20 minutes of instruction and drills on Cleans

20 minutes to establish a 1RM Power Clean + Hang Clean

FRIDAY

WOD:

STRENGTH

12 minutes to establish a 4RM Front Squat

Compare to 6 May

CONDITIONING

10 min AMRAP:
5 Deadlifts @ 185/125
Sprint 100 meters

SATURDAY

WOD:

STRENGTH

15 minutes to establish a 3RM Bench Press

CONDITIONING

20 min AMRAP:
Run 400 meters
Max rep Muscleups

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

CONDITIONING

For time:
Run 800m
50 Situps
25 Pushups
Run 400m
50 Situps
25 Pushups
Run 800m

STRENGTH

10 minutes to perform 25 Pendlay Rows

TUESDAY

WOD:

SKILL

12 minutes of instruction and practice on tire flipping

CONDITIONING

15-10-5
Deadlift @ 300/185
Handstand Pushups with 4″ deficit

WEDNESDAY

WOD:

STRENGTH

12 minutes to establish a 5RM High Bar Back Squat

Compare to 9 May

CONDITIONING

3 Rounds for time:
Run 400m
20 Toes to Bar
7 Push Jerks @ 155/105

THURSDAY

WOD:

MOBILITY

10 minutes of shoulder mobility

CONDITIONING

4 Rounds (not for time)
3 Barbell Turkish Getup ea. arm
40 seconds ME Thrusters with the same load
Rest as needed between rounds

FRIDAY

NO 5:15 PM CLASS TODAY.

ALL OTHER CLASSES and OPEN GYM are scheduled as usual!

WOD:

STRENGTH

15 minutes to establish a 1RM Hang Clean and Jerk

CONDITIONING

3 Rounds for time:
10 Hang Power Clean @ 135/85
15 Burpees

SATURDAY

WOD:

STRENGTH

EMOM for 7 Minutes:
2 Pause Front Squat (3 seconds)

CONDITIONING

“Fran”
21-15-9
Thrusters @ 95/65
Pullups

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH/CONDITIONING

3 min AMRAP of Power Snatch @ 135/85
-then-
10 minutes to establish a 3RM Front Squat (Compare to 24 April)
-then-
3 min AMRAP of Power Snatch @ 135/85

TUESDAY

WOD:

CONDITIONING

“Chelsea”
EMOM for 30 minutes:
5 Pullups
10 Pushups
15 Squats

If you are unable to complete the round within a minute, you must stop. Goal is to complete the WOD.  There is no scoring.

WEDNESDAY

WOD:

SKILL

For 36 minutes, rotate between these stations every 3 minutes:
Overhead Squats
Double unders
Handstand walk/hold

THURSDAY

WOD:

STRENGTH

12 minutes to establish a 5RM High Bar Back Squat

CONDITIONING

For time.  Partition reps however you want.

50 Pull Ups
75 Kettlebell Swings @ 1.5/1
100 Push Ups
1200m Run

FRIDAY

WOD:

MOBILITY

12 minutes of hip and t-spine mobility

STRENGTH

RDL
2-2-2-2-2-2-2

SATURDAY

WOD:

Olympic Lifting Clinic

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

10 minutes of instruction and drills on Clean starting position and pull technique

30 minutes to find 1RM of the complex:
Clean Deadlift + Clean RDL + Hover Clean

TUESDAY

WOD:

CONDITIONING

“Hammer”
5 Rounds for time:
5 Power Cleans @ 135/95
10 Front Squats @ 135/95
5 Jerks @ 135/95
20 Pullups
Rest 90 seconds

WEDNESDAY

WOD:

CONDITIONING

Buy in: 1 Minute L-Sit Hold

3 Rounds for Time:
21 Calorie Row
14 Toes to Bar
7 Shoulder to Overhead @ 135/95

Cash Out : 1 Minute L-Sit Hold

STRENGTH

12 minutes to establish a 5RM Shoulder Press

THURSDAY

WOD:

10 minutes of instruction on WOD goal setting, pacing, and dividing work into sets — with example WODs

CONDITIONING

“Karen”
For time:
150 Wall Ball Shots @ 20/14

FRIDAY

WOD:

STRENGTH

12 minutes to establish an 8RM Low Bar Back Squat

Compare to 27 April

CONDITIONING

3 Rounds for time
Run 400m
12 Front Squats @ 185/115

SATURDAY

WOD:

STRENGTH/MOBILITY

12 minutes to practice Overhead Squats in sets of 5.  Focus on quality reps with full range of motion. Add weight as desired.

CONDITIONING

5 Rounds for Time:
5 Overhead Squat @ 95/65
15 Push Ups
30 Double Unders