5.8.13 WOD
“Christine” 3 Rounds for Time of: 500m Row 12 Deadlifts (BW) 21 Box Jumps (24/20″) *Scaling options will be available from your coach in class. Shorty,
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WOD
5.7.13.WOD
A. HB Back Squat Build up to a 5 rep max. rest 3 min between each set. B. Complete as many rounds as possible in 7 mins of: 15 Kettlebell Swings 20 Overhead Walking Lunges 30 AbMat Sit-ups “Cooking With Kids: Learning to Taste” – CrossFit Journal (video) Mellisa, Front Squatting
5.6.13 WOD
A: Shoulder Press 2-2-2-2-2 B. For Time: Run 800m then 5 rounds of: 5 Handstand Push Ups 10 Sit Up (Abmat)s 15 Squats Post total time. HSPU Efficiency Tips from Chris Spealler-video Johanna, Overhead squat
4.5.13 Open Floor
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
5.4.13 WOD
In teams of 3: Part 1: Each team member builds up to a 1 rep max Deadlift in 20 minutes Part 2: 3 sets: Partner 1: Run 400 meters Partner 2: Max KB Swings 32/24 Partner 3: Max Burpees Once partner 1 completes 400m run, the entire team rotates up one station. Derby ready…..
5.3.13 WOD
A. Two sets, not for time, of: Rope Climb x 2-3 ascents (Don’t forget your high socks) Alternating Pistols x 12-16 reps HSPU (w/Kipp) x 10-15 reps B.Take 20 minutes to build to a 3-RM Overhead Squat C. Bottom to Bottom Tabata Squats Happy Belated Birthday Roseniela.
5.2.13 WOD
Four sets of: Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Double Unders x Max Reps Rest 5 minutes between sets Score is total # of Double Unders. Eddie, Working his Split Jerks
5.1.13 WOD
A. Split jerk: 20 minutes of work on technique. B. 21-18-15-12-9-6-3 reps for time of: Wallballs, 20/14# Weighted sit-ups, 45/25# Post load, time to Comments. Video: Split Jerk Intro, Coach Burgener Shorty,
4.30.13 WOD
A. Weighted Pull-ups: In 15 minutes work up to a 3 rep max. B. AMRAP 15 Minutes 3 Burpees 6 KB Swings 72#/53# 9 Box Jumps 24″ 200m Run Hector, TGU
4.29.13 WOD
Benchmark! “Elizabeth” 21-15-9 reps for time: Cleans (135/95) Ring Dips *Scaling Ring Dips: If unable to perform full ROM Ring Dips, sub Hand Release Pushups (30-20-10) Finish with: Eight sets of: 20 seconds of Hollow Rocks 10 seconds of Rest Demo Elizabeth at The CrossFit Experience