Tuesday October 25, 2011

WODS will now be split in to two catergories.  A and B.  Beginners will work on the B WOD until they have mastered all of the movements.  Then, after a coach has approved it and seen all of these movements performed with proficiency, you may progress to working on the A WODS.  Last week's programming was all B WOD activities.  If you struggled with any of those movements, please perform the B WOD.  If you felt proficient enough to show a coach all the movement without cues, feel free to move into the A WOD today.  If you have been crossfitting less than 2 months, I suggest the B WOD.   

B (basic) WOD activities include:
Airsquat, jumping pull-up, deadlift, press, push press, wallball clean, front squat with wallball, burpees, back squat, overhead squat with PVC, racking and unracking the bar.

A WOD activities include:  Cleans with the bar, snatches, overhead squat with weight, push jerk, kipping pullups, front squat with the bar, muscle-ups

Any activities not listed will be by coaches discretion

Today's WOD:

A WOD:

Death by kipping pull-ups

-with a continuously running clock, perform a pullup, adding an additional pull-up each minute until you can no longer complete the reps in the minute.  You may scale to a banded kipping pull-up.  

B WOD:

150 jumping pull-ups for time.

Then (light permitting- the sun sets at 4:54pm)

A and B WOD:  5 x 300 m sprints.  60 seconds rest in between.  Score fastest sprint.