Partner WOD @ 0900
As many rounds as possible in 25 min:
400m run (or 4 suicides if its raining)
15 KBS (53/35)
12 Pullups
15 Squats
One person runs, other person works through rounds. Score is rounds completed.
You do not have to bring your own partner. I will match you up with someone.
Friday, March 30, 2012
Buy In
For quality (not time):
3 x 5 Ring Dips
Beginner: Keep rings low and use bands.
Intermediate: No bands. Clean reps with full depth and solid lockout at the top.
Advanced: Go as deep as possible. Hold 5 seconds at the bottom of each rep. Raise rings high to allow for perfect hollow body position throughout movement. Turn hands out at the top in support position.
A WOD
5 Rounds for time:
5 Back squat @ 1.25 x bodyweight (men)/.75 x bodyweight (women)
30 abmat situps
B WOD
5 Rounds for time:
30 Air squats
30 abmat situps
Cash Out
Foam roll quads and lower back
For quality (not time):
3 x 5 Ring Dips
Beginner: Keep rings low and use bands.
Intermediate: No bands. Clean reps with full depth and solid lockout at the top.
Advanced: Go as deep as possible. Hold 5 seconds at the bottom of each rep. Raise rings high to allow for perfect hollow body position throughout movement. Turn hands out at the top in support position.
A WOD
5 Rounds for time:
5 Back squat @ 1.25 x bodyweight (men)/.75 x bodyweight (women)
30 abmat situps
B WOD
5 Rounds for time:
30 Air squats
30 abmat situps
Cash Out
Foam roll quads and lower back
Thursday, March 29, 2012
***ANNOUNCEMENT***
PARTNER WOD @ 0900 ON SATURDAY
Buy In
For quality (not time):
4 x 5 Dragon Flags
Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor. Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.
A/B WOD
6 Rounds For Time:
5 wall climbs
10 T2B
50 DU's
Scaling options:
- wall climbs: partial wall climbs, handstand holds, pike pushups on box, etc
- T2B: knees to elbow, knee raises
- DU: 3:1 singles.
Cash Out
Mobility work:
Foam roll the lats.
Shoulder mobility with lacrosse ball.
Spend about 2 minutes on each area (per side), dig deep.
Wednesday, March 28, 2012
Buy In
5 x 15 sec L-sit hold on the P's
Scale to 1-leg tucks, 2-leg tucks, L-hang on pullup bar, etc.
Flex everything from "toes to nose".
Proper position is heels above hips.
Measure proper cubit width for your P holds. P's should be width of elbow to fingers.
A WOD
Hang Power Clean
3, 3, 3, 3, 3
Increase weight each round if possible.
Complete each set without grounding the bar.
Work with a partner (or two) on the bars using similar weight.
B WOD
30 Med Ball cleans for quality (not time)
Take the opportunity to slow things down a bit and learn proper technique.
Cash Out
30 Strict hollow body pullups
Get'em done!
Optional Strength WOD (Independent)
Deadlift: Reps of 5, 3, 1 @ 75%, 85%, and 95% of your training max.
5 x 15 sec L-sit hold on the P's
Scale to 1-leg tucks, 2-leg tucks, L-hang on pullup bar, etc.
Flex everything from "toes to nose".
Proper position is heels above hips.
Measure proper cubit width for your P holds. P's should be width of elbow to fingers.
A WOD
Hang Power Clean
3, 3, 3, 3, 3
Increase weight each round if possible.
Complete each set without grounding the bar.
Work with a partner (or two) on the bars using similar weight.
B WOD
30 Med Ball cleans for quality (not time)
Take the opportunity to slow things down a bit and learn proper technique.
Cash Out
30 Strict hollow body pullups
Get'em done!
Optional Strength WOD (Independent)
Deadlift: Reps of 5, 3, 1 @ 75%, 85%, and 95% of your training max.
Tuesday, March 27, 2012
FAREWELL NANCY
Today will be Nancy's goodbye WOD as she leaves on a jet plane this Thursday. Nancy started crossfitting with us a little over a year ago. She started at the beginning! This firebreather has come a long way from the first "Cindy" WOD she ever did. Nancy has true heart and character and a natural crossfit spirit that is welcoming to anyone, especially those who work hard! Nancy and her family will be moving to Maryland and will continue with crossfit when she gets there. She will also be be in a race in May with our past coach Michelle! There is no stopping her! Nancy, we all love you here at CFKP and will miss you so very much. In your honor, we will go all firebreather and repeat the first WOD you ever did...
A/B WOD:
"CINDY"
20 min AMRAP
5 pullups
10 push-ups
15 squats
Monday, March 26, 2012
A/B WOD
Buy In:
2 Rounds of 10 inchworm pushups, 10 burpees
For quality (not time):
5 X 3 Around the Worlds
Take your time with these and fight for perfect body position. Scale to tucked position as needed. Keep your body tight, flexing from "toes to nose". Disregard the overhead squat portion of the video.
For time (max effort):
5 X 300m sprints
Rest approx. 60 sec between intervals. Score your fastest time.
Cash Out (time permitting):
30 strict pullups in hollow body position
Notes:
- Inchworm pushup demo here: http://youtu.be/7xrxMRwNzEg
- Run better and injury free here: http://youtu.be/uFiOSEx90QQ
- Dress appropriately for running outside on the track.
- 300m run will start at the end of the straightaway and finish at the beginning of the straightaway (where we normally start running)
Buy In:
2 Rounds of 10 inchworm pushups, 10 burpees
For quality (not time):
5 X 3 Around the Worlds
Take your time with these and fight for perfect body position. Scale to tucked position as needed. Keep your body tight, flexing from "toes to nose". Disregard the overhead squat portion of the video.
For time (max effort):
5 X 300m sprints
Rest approx. 60 sec between intervals. Score your fastest time.
Cash Out (time permitting):
30 strict pullups in hollow body position
Notes:
- Inchworm pushup demo here: http://youtu.be/7xrxMRwNzEg
- Run better and injury free here: http://youtu.be/uFiOSEx90QQ
- Dress appropriately for running outside on the track.
- 300m run will start at the end of the straightaway and finish at the beginning of the straightaway (where we normally start running)
Friday, March 23, 2012
A WOD
3 rounds, for time:
15 push jerk (weight of choice)
25 Pullups
25 Wall ball shots (20lb/14lb)
B WOD
3 rounds, for time:
20 dumbbell swings
10 jumping pullups
15 wall ball shots
FEAT OF STRENGTH (Time and weather permitting):
Run 400 meters, for time.
STRENGTH (Optional/Independent):
BACK SQUAT
3 rounds, for time:
15 push jerk (weight of choice)
25 Pullups
25 Wall ball shots (20lb/14lb)
B WOD
3 rounds, for time:
20 dumbbell swings
10 jumping pullups
15 wall ball shots
FEAT OF STRENGTH (Time and weather permitting):
Run 400 meters, for time.
STRENGTH (Optional/Independent):
BACK SQUAT
3 reps @ 70% of training max (example 90 x 0.70=63 or 65lbs)
3 reps @ 80% of training max (example 90x 0.80 = 72 or 70lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)
Thursday, March 22, 2012
A/B WOD
15 minute AMRAP:
10 Box Jumps (24/20)
8 Deadlift (215/135)
6 Clapping pushups
-A and B WODs, substitute games style or other pushup variations if necessary
-Deadlift for B WOD is weight of choice
Clapping pushups demo:
http://vimeo.com/11067638
STRENGTH (Optional/Independent):
STRICT PRESS
15 minute AMRAP:
10 Box Jumps (24/20)
8 Deadlift (215/135)
6 Clapping pushups
-A and B WODs, substitute games style or other pushup variations if necessary
-Deadlift for B WOD is weight of choice
Clapping pushups demo:
http://vimeo.com/11067638
STRENGTH (Optional/Independent):
STRICT PRESS
3 reps @ 70% of training max (example 90 x 0.70=63 or 65lbs)
3 reps @ 80% of training max (example 90x 0.80 = 72 or 70lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)
Wednesday, March 21, 2012
Cash In:
Foam roller and PVC stretches, targeting your sorest areas
A/B WOD
"Recovery Time"
Accumulate 2 minutes of hold time for the following exercises (total of 10 minutes):
L-sit (any apparatus, legs piked or bent)
Handstand
Wall sit (see demo, below)
Hollow hold
Pull up hold
Note:
-For the timing, partner up as needed to accumulate the total of 2 minutes per exercise.
Cash Out:
If you are feeling limber, try a cartweel!
http://media.crossfit.com/cf-video/CrossFit_Cartwheel.mov
Wall sit demo:
http://www.youtube.com/watch?v=hYjd5cCuzy8
STRENGTH (Optional/Independent):
DEADLIFT
Foam roller and PVC stretches, targeting your sorest areas
A/B WOD
"Recovery Time"
Accumulate 2 minutes of hold time for the following exercises (total of 10 minutes):
L-sit (any apparatus, legs piked or bent)
Handstand
Wall sit (see demo, below)
Hollow hold
Pull up hold
Note:
-For the timing, partner up as needed to accumulate the total of 2 minutes per exercise.
Cash Out:
If you are feeling limber, try a cartweel!
http://media.crossfit.com/cf-video/CrossFit_Cartwheel.mov
Wall sit demo:
http://www.youtube.com/watch?v=hYjd5cCuzy8
STRENGTH (Optional/Independent):
DEADLIFT
3 reps @ 70% of training max (example 130x 0.70=91 or 90lbs)
3 reps @ 80% of training max (example 130x 0.80 = 104 or 105lbs)
3 reps @ 90% of training max (example 130x 0.90 = 117 or 115)
3 reps @ 90% of training max (example 130x 0.90 = 117 or 115)
Tuesday, March 20, 2012
A/B WOD
3 rounds, for time:
15 power cleans (weight of choice)
100 ft. bear crawl
25 KB or DB swings (weight of choice)
200 meter run, forwards and backwards (100 down, 100 back)
Notes:
-If the weather is decent, plan to do the WOD outside.
-The estimated bear crawl distance will be down and back on the grassy area (near the pullup bars); or, down and back on the basketball court, if we are inside.
-On the track, the forward run goes from the yellow dotted line to the far goal post and then backwards to the starting point; or, two basket ball court lengths (so down and back twice), if inside.
-End the WOD at the yellow dotted line starting point, on the track; or, the court line closest to the pullup bars, inside.
STRENGTH (Optional and Independent):
3 rounds, for time:
15 power cleans (weight of choice)
100 ft. bear crawl
25 KB or DB swings (weight of choice)
200 meter run, forwards and backwards (100 down, 100 back)
Notes:
-If the weather is decent, plan to do the WOD outside.
-The estimated bear crawl distance will be down and back on the grassy area (near the pullup bars); or, down and back on the basketball court, if we are inside.
-On the track, the forward run goes from the yellow dotted line to the far goal post and then backwards to the starting point; or, two basket ball court lengths (so down and back twice), if inside.
-End the WOD at the yellow dotted line starting point, on the track; or, the court line closest to the pullup bars, inside.
STRENGTH (Optional and Independent):
BENCHPRESS
3 reps @ 70% of training max (example 130x 0.70=91 or 90lbs)
3 reps @ 80% of training max (example 130x 0.80 = 104 or 105lbs)
3 reps @ 90% of training max (example 130x 0.90 = 117 or 115)
3 reps @ 90% of training max (example 130x 0.90 = 117 or 115)
Monday, March 19, 2012
Sorry for the late post! I just got back from a weekend away!
A/B WOD
"WILMOT"
6 Rounds of:
50 squats
25 ring dips
For time.
Optional/Independent:
Row 2400 meters, for time.
A/B WOD
"WILMOT"
6 Rounds of:
50 squats
25 ring dips
For time.
Optional/Independent:
Row 2400 meters, for time.
Friday, March 16, 2012
A/B WOD
20 Jumping lunges (each leg, total of 40)
30 Sumo deadlift high pull (weight of choice)
40 Ball slams
50 Pullups
40 Ball slams
30 SDHP
20 Jumping lunges
For time.
Sumo Deadlift High Pull Demo:
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
**********************************************************************************
STRENGTH (Optional and Independent):
20 Jumping lunges (each leg, total of 40)
30 Sumo deadlift high pull (weight of choice)
40 Ball slams
50 Pullups
40 Ball slams
30 SDHP
20 Jumping lunges
For time.
Sumo Deadlift High Pull Demo:
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
**********************************************************************************
STRENGTH (Optional and Independent):
(See Tuesday's post if you are unfamiliar with this lifting pattern) .
DEADLIFT
5 reps @ 65% of training max (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
Thursday, March 15, 2012
LAST WEEK'S GAMES WOD Shared, Pain and All!
A/B WOD
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push press (115/75)
9 Toes to bar
-Push jerk is accepted in lieu of push press
-Box jump step ups and TTB variations (ie, KTE, etc) accepted for B WODs
STRENGTH (Optional and Independent):
A/B WOD
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push press (115/75)
9 Toes to bar
-Push jerk is accepted in lieu of push press
-Box jump step ups and TTB variations (ie, KTE, etc) accepted for B WODs
STRENGTH (Optional and Independent):
(See Tuesday's post if you are unfamiliar with this lifting pattern) .
BENCH PRESS
5 reps @ 65% of training max (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
Wednesday, March 14, 2012
A/B WOD
TABATA Something Else - "The Basics"
Eight rounds each of twenty seconds of work, followed by 10 seconds of rest, of the following exercises:
Pushups
Supermans
Air squats
situps
-Score total number of reps completed
-Coaches: Set up 4 stations and have the athletes move to the next station after 8 rounds are reached
Then,
100 Double Unders (3:1 singles)
For time.
Feat of Strength (time permitting):
Max strict toes to bar, without dropping from the bar.
*********************************************************************************
STRENGTH (Optional and Independent):
TABATA Something Else - "The Basics"
Eight rounds each of twenty seconds of work, followed by 10 seconds of rest, of the following exercises:
Pushups
Supermans
Air squats
situps
-Score total number of reps completed
-Coaches: Set up 4 stations and have the athletes move to the next station after 8 rounds are reached
Then,
100 Double Unders (3:1 singles)
For time.
Feat of Strength (time permitting):
Max strict toes to bar, without dropping from the bar.
*********************************************************************************
STRENGTH (Optional and Independent):
Once you have your 1 rep max calculated, you are going to find your
TRAINING max by taking 90% of your 1 rep max (see yesterday's post for 1 rep max calculator) .
EXAMPLE 143lbs x .90 = 128.7 (I'll round up to 130) So my TRAINING
max for deadlift is 130.
For today's wod:
EXAMPLE 143lbs x .90 = 128.7 (I'll round up to 130) So my TRAINING
max for deadlift is 130.
For today's wod:
BACKSQUAT
5 reps @ 65% of training max (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
Again, this pattern will be the same for each lift this week.
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
Again, this pattern will be the same for each lift this week.
Tuesday, March 23, 2012
A/B WOD
15 Minute AMRAP:
7 Deadlift (weight of choice)
7 Burpee bar hops
7 V-situps
STRENGTH(Optional and Independent):
Now you have established your 3 rep or 1 rep max on the 4 major lifts:
Deadlift, Bench, Strict press, and Back squat.
EXAMPLE - deadlifted 135lb 3 times
If you found a multi-rep max (such as the 3 rep max) please visit this
link to get an estimate of your 1 -rep max:
http://www.exrx.net/
EXAMPLE Deadlift 135 x 3 reps = 143 max
Once you have your 1 rep max calculated, you are going to find your
TRAINING max by taking 90% of your 1 rep max.
EXAMPLE 143lbs x .90 = 128.7 (I'll round up to 130) So my TRAINING
max for deadlift is 130.
Then for today's wod:
STRICT PRESS
5 reps @ 65% of training max (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
This pattern will be the same for each lift this week
15 Minute AMRAP:
7 Deadlift (weight of choice)
7 Burpee bar hops
7 V-situps
STRENGTH(Optional and Independent):
Now you have established your 3 rep or 1 rep max on the 4 major lifts:
Deadlift, Bench, Strict press, and Back squat.
EXAMPLE - deadlifted 135lb 3 times
If you found a multi-rep max (such as the 3 rep max) please visit this
link to get an estimate of your 1 -rep max:
http://www.exrx.net/
EXAMPLE Deadlift 135 x 3 reps = 143 max
Once you have your 1 rep max calculated, you are going to find your
TRAINING max by taking 90% of your 1 rep max.
EXAMPLE 143lbs x .90 = 128.7 (I'll round up to 130) So my TRAINING
max for deadlift is 130.
Then for today's wod:
STRICT PRESS
5 reps @ 65% of training max (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)
This pattern will be the same for each lift this week
Monday, March 12, 2012
Cash In:
Hallow holds and hollow rock work.
A/B WOD
4 Rounds, for time:
400 meter run
5 burpees
10 tuck jumps
15 mountain climbers (each leg, total of 30)
Mountain Climbers:
http://www.youtube.com/watch?v=AvE6N0pw7fc
STRENGTH (Optional and Independent):
Back squat
5, 5, 3, 3, 3
Find 3 rep max and record it.
Hallow holds and hollow rock work.
A/B WOD
4 Rounds, for time:
400 meter run
5 burpees
10 tuck jumps
15 mountain climbers (each leg, total of 30)
Mountain Climbers:
http://www.youtube.com/watch?v=AvE6N0pw7fc
STRENGTH (Optional and Independent):
Back squat
5, 5, 3, 3, 3
Find 3 rep max and record it.
Saturday, March 10, 2012
There is no official WOD today other than the Games WOD; however,
Jason will be coaching at Halsey from 0930-1030.
He will be focusing on squats, so this is a good opportunity to improve upon your squat form, with or without weight .
Plan to be outside if it is not raining (pray) or inside the weight room if it is raining.
**********************************************************************************
Stay dry everyone! Enjoy your weekend!
Jason will be coaching at Halsey from 0930-1030.
He will be focusing on squats, so this is a good opportunity to improve upon your squat form, with or without weight .
Plan to be outside if it is not raining (pray) or inside the weight room if it is raining.
**********************************************************************************
Stay dry everyone! Enjoy your weekend!
Friday, March 9, 2012
Cash In:
Shoulder stretches with PVC pipe or band.
A/B WOD
50 Double unders (3:1 singles)
Then,
10! (10, 9, 8, etc)
Good mornings (weight of choice)
Toes to bar
Supermans
Then,
50 Double Unders
For time.
Example, Good mornings:
http://www.youtube.com/watch?v=2fpAZEVKMWM
Cash Out (time permitting):
Max front plank hold (time).
Shoulder stretches with PVC pipe or band.
A/B WOD
50 Double unders (3:1 singles)
Then,
10! (10, 9, 8, etc)
Good mornings (weight of choice)
Toes to bar
Supermans
Then,
50 Double Unders
For time.
Example, Good mornings:
http://www.youtube.com/watch?v=2fpAZEVKMWM
Cash Out (time permitting):
Max front plank hold (time).
Thursday, March 8, 2012
A WOD
The "Baby" Bear Complex
3 rounds of 7 repetitions of the following sequence:
Power Clean
Front squat
Push press
Back squat
Push press
Bear Complex (full 5 rounds) Video:
http://www.youtube.com/watch?v=0WOP9J7QPwI
B WOD
5 Rounds of 7 repetitions of the following sequence:
1 Wallball clean
2 Wallball shots
- scale weight as needed and increase weight as needed between each sequence
The "Baby" Bear Complex
3 rounds of 7 repetitions of the following sequence:
Power Clean
Front squat
Push press
Back squat
Push press
-You may not let go of the bar during a sequence; however, you may rest the bar in the front or back squat rack position.
-Rest as needed (within reason!) between each round.
-Please note that this is not a timed WOD, so challenge yourself but make sure to focus on proper form.
-Coaches: please have athletes partner up to create two rounds/groups and keep track of reps.
-Athletes: please try to get warmed up early and be ready to go at your class time! This WOD tends to be long.
http://www.youtube.com/watch?v=0WOP9J7QPwI
B WOD
5 Rounds of 7 repetitions of the following sequence:
1 Wallball clean
2 Wallball shots
- scale weight as needed and increase weight as needed between each sequence
Wednesday, March 7, 2012
"CHALLENGE" Running Baseline WOD Re-test
A/B WOD
3 Rounds For Time:
400 meter run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Good luck everyone!
STRENGTH WOD (Optional and Independent):
Bench press to find three rep max-
5, 5, 3, 3, 3
A/B WOD
3 Rounds For Time:
400 meter run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Good luck everyone!
STRENGTH WOD (Optional and Independent):
Bench press to find three rep max-
5, 5, 3, 3, 3
Tuesday, March 6, 2012
Cash In:
1 minute bottom squat hold x3
A/B WOD
10 Minute AMRAP:
7 front squat
5 push press, behind and in front of the head (1 rep=behind the head and back to front of head position)
15 supermans
Coaches:
-Please scale the weight for B Wods to account for proper form and transitions. Opt for light weight and better form.
-Use same weight for front squat and push press
Cash out:
Max strict pull ups in 2 minutes
Strength WOD (Optional and Independent):
Deadlift
5, 5, 5, 3, 3, 1
Same deal - use a weight that you are comfortable deadlifting and then add weight with each set. Find your one rep max for the last rep. Record it!
1 minute bottom squat hold x3
A/B WOD
10 Minute AMRAP:
7 front squat
5 push press, behind and in front of the head (1 rep=behind the head and back to front of head position)
15 supermans
Coaches:
-Please scale the weight for B Wods to account for proper form and transitions. Opt for light weight and better form.
-Use same weight for front squat and push press
Cash out:
Max strict pull ups in 2 minutes
Strength WOD (Optional and Independent):
Deadlift
5, 5, 5, 3, 3, 1
Same deal - use a weight that you are comfortable deadlifting and then add weight with each set. Find your one rep max for the last rep. Record it!
Monday, March 5, 2012
A/B WOD
4 Rounds of:
10 Hand Stand Pushups
12 Pullups
20 Box Jumps
4 Suicides
For time.
Coaches: Scale HSPUs and pull ups as appropriate for B WOD.
Strength WOD:
(Optional and Independent)
Back squat:
5, 5, 5, 3, 3, 1
Start the five reps with a weight that you are comfortable lifting and add weight with each round. Establish your one rep max at the last set. Remember your one rep max weight!
4 Rounds of:
10 Hand Stand Pushups
12 Pullups
20 Box Jumps
4 Suicides
For time.
Coaches: Scale HSPUs and pull ups as appropriate for B WOD.
Strength WOD:
(Optional and Independent)
Back squat:
5, 5, 5, 3, 3, 1
Start the five reps with a weight that you are comfortable lifting and add weight with each round. Establish your one rep max at the last set. Remember your one rep max weight!
Sunday, March 4, 2011
Farewell WOD for BETH!!!
1000
1000
Beth will be medivac-ed to Chicago this week to begin her treatment for breast cancer. In her honor we will be doing the barbells for boobs fundraiser WOD amazing "grace" See more details about amazing "grace" HERE. We will be performing "grace" and raising funds every month in Beth's name until October, when we will donate what we have collected at that time to Barbells for Boobs.
WOD
30 ground to overhead (135/95)
For time
For donation
**Please feel free to participate in this wod with us, even if you are not a regular crossfitter. We will scale the workout to a beginners level no problem. Kids will also be welcome at this wod****
Friday, 2 March 2012
*** ANNOUNCEMENT***
GYMNASTICS STRENGTH CLASS TOMORROW @ HALSEY 0930-1030.
Cash In
Max time handstand hold x 3. 1 minute of rest starting after last person drops in between rounds.
WOD
10 Min AMRAP
3 Wall climbs
6 Pistols (3 each leg)
9 Situps
Cash Out
2:00 minutes max pushups
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