Pre WOD: 5 Minute Plank Hold Benchmark WOD! “Karen” 150 Wall Ball shots for time (20/14) *Scaling Options Will Be Available* Reading Corner 6 Ways CrossFit Can Benefit Runners – Competitor How to eat more vegetables– MarksDailyApple. Cara aka Superstar!
Skill: Clean & Jerk progression drills Strength: 2 Power Cleans + 1 Push Jerk Perform 5 sets in 20 minutes WOD: AMRAP in 7 min of: 3 Front Squat 135/95# 10 KB swings, 53/36lbs Columbus Day Schedule: we are open for business as usual except 8:30pm class will be cancelled. “Our program delivers a fitness that is, by…
Open Floor: 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 and get it done. Columbus…
“Barbara” 5 sets: 20 Pullups 30 Pushups 40 Situps (Anchored AbMat) 50 Squats Rest precisely 3 minutes between sets. Goal is to perform each set as fast as possible. Record your time for each set or your total time to complete all 5. Post results to comments. *Scaling Options Available From Your Coach In Class….
WOD: Deadlift 5-4-3-2-1-1-1 In 20 minutes build to a 1 rep max Cash Out: Paleo Challenge Workout: In 5 Minutes: Max Double Unders 3 Burpee Penalty for Each Break WOD Demo with Courtney Modecki – video [wmv] [mov] Gary Taubes is picking a fight. Again. “What Should We Eat and Why?” CrossFit Journal Pat G, Kipping!
WOD: “Filthy Fifty” For time: 50 Box jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double-unders *Scaling Options Will Be Available From Your Coach In Class….
Test : 500m row Burgener warm up Skill: Power Cleans WOD:3 rounds for time of: 15 Power Cleans 135/95 30 Double Unders Post total time. CrossFit takes a tough, no-frills approach to exercise. – www.reuters.com When do we cheat? – www.inthecave.com Andy, Getting ready to go Overhead