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Let’s have some fun today. We have our regular classes and then we have a party/wod at noon! There is a wod at noon today so if you are wanting to participate in that then you might want to go easy at the 9am or 10am class if you are participating…I heard it is a hard one…it needs a 20 minute cap…:-) 9am Hopper WOD 10am Coaches Choice WOD 11am OnRamp Noon Party/WOD! TGIF! Skill: Snatch work Strength: Snatch 2×7 WOD: Team Tabata 1. Row while teammate does sit-ups:score=meters + sit-up 2. Med ball slams while teammate does jumping squats:score+medball slams+ jumping squats Field trip! Tonight we’re heading back to cool creek for a trail run. Meet at the gym by 6:30 or the park by 6:45! WOD: 25 minute “group” run We may or may not have penalties tonight so keep that in mind if you’re considering doing the 5:30 & 6:30 back to back. Ready for a fantastic day! Strength: 3RM Deadlift WOD: 4 rounds 70% deadlift 7 reps 10 box jumps 24/20 10 ( each leg) weighted walking lunges 45/25 Here we are at “no bar” Wednesday and we have a great AMRAP for you via Derek’s pen. So have fun! WOD: 20 min AMRAP I leave you with a fun shot of one of your coaches!
Tonight we will be doing 400 repeats with a 2:1 rest period. This is my gold standard distance for consistency, so you can be certain that there is some sort of allowable deviation and a “penalty” is you exceed that threshold. We may try to find a track tonight, just for a change in scenery, but still meet at the gym and if we have a place to go, we will all go as a group. WOD: 8×400 (2:1 Rest) Great work done today by great people! Skill: Burgener Complex WOD: Here is the culmination of all you efforts forever remembered on video thanks to Jonathan at Wentworth Images. Enjoy! After coming back from the Central East Regionals I can’t wait to get back to the weights and wods. I hope if you were not able to go the regionals that you at least were able to view them on ESPN3. They were a ton of fun! Skill: Pistol progressions Strength: 5 RM Back Squat WOD: 8 min AMRAP
Happy Mother’s Day to all of our CrossFittin’ Momma’s out there! 1pm: Coaches Choice 2pm: Open Gym |
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