Monday, May 20, 2013

Row, Push-ups

Upcoming Events

* Monday, May 27th @ 9am - Hero WOD - "Murph" (this will be the only class for the day)

* Saturday, June 1st, 12-3pm - Going away party for Smitty & Julie Smith / Forest Creek Condominiums Swimming Pool 
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Weekly  Challenge 
Max height weighted (use dumb bells) box jump, 24/20"
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

Weekly Challenge Results to Beat

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“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient fitness program available”
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WOD

A) Stretch/Mobility - Lunge quadfecta, Angry Birds, PVC Pass Thru's, 2 min Squat Hold w/PVC 
B) Warm up    Row 200m, 15 GHDSU, 15 Hip Ext, 15 Pull-ups, 15 Push-ups, 15 Handstand Attempts, 15 Deep Squats, 30 Double-unders
C) Skill - Med Ball Cleans
D) Strength - (20 mins)
Power Clean:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM
Power Snatch:  10 mins - find 1 RM then, 3x2 @ 80% of 1 RM

E1) Foundations 
10, 9,8,7,6,5,4,3,2,1
Box Jumps 24/20"
Med Ball Cleans 14/20
Hand Release Push-ups

E2) Conditioning 
AMRAP 20 mins
Row 500m
Max reps strict push-ups
*Note: Score is total number of push-ups completed

E3) Competition
AMRAP 12 mins
1, 2, 3, 4, 5....etc
Burpee Box Jump 30/24"
Hang Squat Clean 135/95
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Yesterday's PR's & Noteworthy Efforts   
Deidre Mooney - 10 unbroken pull-ups
Ryan Meyer - "Helen" 8:07

Best Results for Yesterday's WOD
Strength:  Aubrey Baker 45# x20 reps / Bryon Waits 100#x17reps
D2) Patty Thompson 9:54 / Ryan Meyer 8:07
D3) Eric Oden 45:49 
 

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