Strength: Front Squats 5×3
WOD: 4 rounds for Time
5 HSPU
10 Power Snatch(95/65)
5 muscle ups( mod- 3:1 pull-ups and dips)
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Great workout yesterday! How were those double unders? I know Billy had his classes working on them all week! Skill: muscle-ups WOD: 80 DU’s 10 hang power cleans (115/85) 60 DU’s 20 hang power cleans 40 DU’s 30 hang power cleans 20 DU’s A lot of you came out to try “Barbara” yesterday! Fantastic work! Strength: Bench 5×3 WOD: 2011 Open WOD 1 10 min AMRAP 30 double unders 10 power snatch (75/55) Today is a named WOD! “Barbara” 5 rounds for time 20 pull-ups 30 push-ups 40 sit-ups 50 air squats rest 3 minutes between each round We had our first baseline for the Paleo contest this weekend and it was a lot of fun. If you missed out on this baseline you can still get in by completing the second baseline on January 29th at 1:00pm. Check the website for details! Clean 2 x 7 (2 reps x 7 sets, weights are the same for all 7 sets)
Today starts the Paleo Challenge Baselines! At 12Noon today athletes will perform their beginning baseline workouts which will be: 12n Paleo Baseline WOD: 2 rounds for time 30 burpees on 45# plate 30 KB swings (50/35) 30 box jumps (24/20) 30 push press ( 65/45) there are RX weights and heights for the baseline , however you can perform them any way you can get it done. If you are new to CrossFit Carmel you can opt to do 1 round. At the end of your Paleo Challenge, you will do the baseline again using the exact same weights and measurements! 1pm WOD: Coaches Choice 2pm WOD: Coaches Choice 3pm Open Gym Even though the temperature outside is freezing it will be hot in the gym! Come in and shake off the cold with a wod! 9am Hopper 10am Coaches WOD 11am OnRamp 12Noon Hopper Today we will be having the CrossFit Carmel Open Project competition from 1:00pm – 4:00pm so if you have some time and aren’t competing come on by and cheer for the competitors. The wods are below: Tower of Power Deadlifts 10,000 meter team row There may be snow on the ground but that won’t stop us from getting a CFE wod in today. We will be using the rowers instead! WOD: 50 Sit-ups Deadlift 5×1 ( one really heavy set of five) WOD: 3 rounds for Time 10 bar-facing burpees 10 OHS ( 115/75, scale as necessary)
Skill: Handstands, HSPU, Handstand walks WOD: 4 rounds for Time 10 box jumps 10 ball slams 10 ring push ups 10push press rest 1 minute in between rounds |
  "ProjectGLOC competition starting to fill up! Go to www.projectgloc.com to sign up now!" "Bench press/double unders/power snatches today! Having fun!" "Project GLOC event is 87 days away! http://t.co/rEaxQBbk" "Post at http://t.co/rEaxQBbk …if I could, I’d marry toast and diet coke would be my bridesmaid"    |
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