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I hope everyone has had fun this week and will take a little time this weekend to recover. Congrats on all the PRs for Fran and the CFC Baseline! Strength: Squat Snatch 5×3 WOD: AMRAP 7 minutes
It’s the Cinco de Mayo celebration! Hard to believe it has been a whole year since we started this madness, but regardless, it’s time to do it again. For those of you who are running in the Mini on Saturday, I won’t tell you that you CAN’T do this workout, but I would strongly encourage you to use your best judgement (…if your best judgement still tells you to do it, use someone else’s best judgement). WOD: Cinco De Mayo You have got to love the Baseline yesterday as the marker for just how far you have come as an athlete! Now on to bigger things… Strength: Hang Cleans 3 RM ( cannot drop the bar) WOD: 15-12-9 Hang Cleans 70% of 3RM Handstand Pushups Great job on Fran yesterday. A lot of new PRs and at least three new records for the gym. Outstanding! Well Wednesday is our “no bar” day so here you go. Wod #1 - 1 mile time trial Wod #2 - Crossfit Baseline Find your old baseline time so you can know what you need to do to break it. This is going to be fun! Also you can follow the regional wods at the link below. Some of the videos are fantastic.
We’re heading to the other end of the spectrum tonight with some longer intervals. We will be doing 1200 m repeats with a 3 minute rest. These will be fast, but not mile tt speed (probably closer to 5k pace). WOD: 4x1200m (3 minute rest) A sad good-bye to Alex Yen as he moves to Chicago! I know you have already scoped out a CrossFit gym there! Safe travels friend! Strength: OHS 3RM WOD: “Fran” 21-15-9 Thrusters 95/65 pull-ups Nice way to start the week Sunday CrossFitters! Strength: Squats 5×1 WOD: 12 min AMRAP 5 wall walks 25 DU’s ( advanced do 50 DU’s) Here you go! Make sure you sign in up for classes today as we are expecting them to get full. 1:00pm 2012 Regional WOD #4 For time: 2:00pm Open Gym/Continuation of Regional WOD #4 if needed.
Wow. Ashley did a number on us on Friday! I have not be that close to Pukie the Clown in a long time. I am not sure if I should say great job or what…great job…:-) 9am Hopper( perfect or what!) 10am Coaches Choice 11:00am OnRamp A good picture of Caitlin and Jesse urging Lisa and Elaine on.
WOD: 10-9-8-7-6-5-4-3-2-1 A. 1 pull up A. 2 Burpee broad jump ( 3 ft for RX) -rest 90 seconds_ 10-9-8-7-6-5-4-3-2-1 B. 1 Thruster 135/75 B. 2 Toes to bar |
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