Open Training ~ 9:00 am, 10:00 am, 3:30 pm
A. Row for Calories
B. Sledge Hammer strikes
C. Max Height Box Jump
**Each station will have a 6 minute time cap**
**Rest as needed between stations**
This video illustrates a couple of things, like you should probably have someone around if you are going to go for a max weight lift, in case something happens like the guy in the video. It also reminds us that at maximal loads we should be protecting ourselves, you know that mid line stabilization I’m always yammering about?! This guy took a deep breath and held it until he got to the top! It helped protect his trunk, his spine, his form, his shoulders & it’s one of the reasons he successfully pulled 538 pounds off the ground…. It’s also why he passed out. Train hard people! Just be safe about it!
Coach J
Open Training ~ 5:30 am, 9:00 am, 10:00 am, 5:30 pm, 6:30 pm
CrossFit Kids ~ 4:30 pm
“For Time”
60 Double Unders
40 Bodyweight Deadlifts
20 Double Unders
20 Bodyweight Deadlifts
40 Double Unders
60 Bodyweight Deadlifts
Open Training ~ 9:00 am, 10:00 am, 4:30 pm, 5:30 pm
“Man Fran”
21-15-9 rep rounds of:
Chest 2 Bar Pull-ups
Thrusters ~ 135#/95#
Open Training ~ 5:30 am, 9:00 am, 10:00 am, 5:30 pm, 6:30 pm
CrossFit Kids ~ 4:30 pm
Part #1
Every Minute on the Minute for 12 minutes ~ “Split Jerk” ~ 4 reps ~ 135#/95#
Part #2
“20 minutes AMRAP of”
50 Kettlebell Swings
50 One arm Overhead Squats
50 One Arm Push Press
*Each athlete gets one kettlebell for all 3 movements*
**Choose a load that provides proper range of motion and allows little to no form degradation**
Open Training ~ 9:00 am through 11:00 am
also…
Open Training ~ 4:30 pm through 6:30 pm
“CrossFit Total”
Shoulder Press ~ Back Squat ~ Deadlift
Today is test day! How’s your strength in the lifts that make up the CrossFit Total? In this test you will have only “3″ attempts at each lift. Your heaviest successful attempt in each lift will be added together to give you your total…
Each class today is a 2 hour window, so show up anytime in the window and bring the noise!
High 5′s around the box today as we had a new group of athletes complete our “Principles Course”! Make sure to help our new members feel welcome by introducing yourself & partnering up with them during warm up sessions this week. Don’t let the picture fool you, as Roderick & Michelle did not WOD in their PROM attire, but made sure to show up for the group photo!
A big thank you to all the coaches who helped make this course run smoothly & providing demos and legit instruction to our new faces!
Coach J
Open Gym ~ 8:00 am
Open Training ~ 9:00 am
Principles Course ~ 3:00 pm
2013 CrossFit Games Regional Event 2
Part #1
Complete the following in 7 minutes:
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
Part #2
“For Time”
60 Pull-up’s
70 Push-up’s
80 Situp’s
90 Squats
**Partition the reps and the order any way you choose**
Post loads to comments.
