A/B WOD
AMRAP for 15 mins
10 Overhead Squats (See note)
20 Double Unders (3:1)
10 Box Jumps
Notes:
1) Games participants do not count misses on your double unders
2) All athletes select a weight for OHS that allows for good form and range of motion. If that means the PVC pipe then work on speed with good form instead of using a weight that will inhibit your abilities to perform the movement correctly.
0830 Class please watch for time updates from Cindy! All other classes will be at their regularly scheduled times.
Wednesday, 29 February 2012
Due to the snow and road hazards, Halsey gym is closing at 1pm. We will NOT be coaching any WODS this afternoon. Stay home, stay warm, stay safe, and make paleo chili. :)
"GRIP THIS"
A/B WOD
40-30-20-10
Pullups
Toes To Bar
Between Each Set do a 100m farmers carry (2 ammo cans or 2 plates 45#/25#)
Tuesday, 28 February 2012
A/B WOD
Run 1600m and every minute on the minute complete 10 air squats and 5 pushups. Continue until you finish the run.
Coaches: Scale distance as needed
Run 1600m and every minute on the minute complete 10 air squats and 5 pushups. Continue until you finish the run.
Coaches: Scale distance as needed
Monday 27 February 2012
A/B WOD
5 rounds for time of:
15 Front Squats (75/45#)
10 Strict Press
5 Thrusters
Cashout: MWOD Serratus/Rib Cage Smash Party
http://www.youtube.com/watch?v=EOYgXEE5IGk&feature=player_embedded
5 rounds for time of:
15 Front Squats (75/45#)
10 Strict Press
5 Thrusters
Cashout: MWOD Serratus/Rib Cage Smash Party
http://www.youtube.com/watch?v=EOYgXEE5IGk&feature=player_embedded
Saturday 25 February 2012
Games WOD 12.1
Halsey 0900
As many reps as possible in 7 minutes of: BURPEES
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Halsey 0900
As many reps as possible in 7 minutes of: BURPEES
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Saturday WOD Update
Athletes: The next 5 weeks are the Crossfit Opens for the 2012 Games. There are a number of us that will be participating this year and we have decided to do our official recordings at 1000 on Saturday. That being said if you would like to come WOD with us we would be glad to have the company/competition. Please take note of some of the items listed below.
1) There will be no coaching since all of the coaches will be participating
2) If you are going to WOD please be comfortable with all the exercises for that week
3) Those registered for the games get priority for equipment/space
4) No newbies on Saturdays (If you have done at least 10 workouts your good to go)
5) If you dont want to do the WOD but would like to help with judging/rep counting/timing/videotaping please come help!
You can check out the WOD's here http://games.crossfit.com/region/asia . They are posted every Thursday at 1000 our time. You can also track individuals and see our ranking on the leaderboard.
Good luck to all those who have registered! Looking forward to tomorrows WOD!
1) There will be no coaching since all of the coaches will be participating
2) If you are going to WOD please be comfortable with all the exercises for that week
3) Those registered for the games get priority for equipment/space
4) No newbies on Saturdays (If you have done at least 10 workouts your good to go)
5) If you dont want to do the WOD but would like to help with judging/rep counting/timing/videotaping please come help!
You can check out the WOD's here http://games.crossfit.com/region/asia . They are posted every Thursday at 1000 our time. You can also track individuals and see our ranking on the leaderboard.
Good luck to all those who have registered! Looking forward to tomorrows WOD!
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