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
400 m Run
10 KB Swing 50/35
20 Wall Balls 20/14
30 DU (3 to 1)
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 Have you caught any of the Central East Regionals on ESPN3? Dan Bailey had an amazing Diane time! Our local CrossFit Naptown’s team is in 2nd place at the end of day 1! 9am Hopper WOD 10am Coaches Choice WOD 11am OnRamp The Wods and Wine last night was a big hit and thanks to Jonathan there were only a few dry eyes left in the gym after his GLOC video…:-) Strength: Squat Cleans 5 x 1 (must be squat cleans for any weight over 155/115 to be posted on the board) WOD: Death by Burpees OR Death by OHS 65/95 Note: If a male athlete posts 185 for his clean but does not squat clean his posted weight will be 155 no matter what his weight is and so on for female athletes.
Time to check progress on another one of our benchmark wods! It’s been about a month so hopefully we see some good improvements. WOD: 5K TT This is a time trial so this should be a race pace. Bring your watches! It was fun to see all the “Spartans” at the gym on Wednesday! Now you get to play with :Helen” today… Skill: Ring work (MU, dips, ring push-ups, etc) Strength: Press 5×3 WOD: “Helen” |
     |
|
Copyright © 2012 CrossFitCarmel.com - All Rights Reserved |
||
