Sunday, July 31, 2011

Monday August 1 2011

Warm Up: Dynamic, 3x TNB IW/HK/SR
Strength: Deload D/L 5x40,50,60%
Skill: Transition, Jump Shrugs
Power: Power Clean 3 3 2 1 1 1
Wod- Amrap 12 Min,


100 M There and Backs with 7 Burpies at one end and 15 Box Jumps at the other.

Power Clean: work on hitting a nice tall position and quick feet.
Wod-Rest if needed before each sprint. NO RUNNING!
The 100 M TNB are 50 meters each way.

Stretch and or Mobility

6 comments:

  1. Big turn out at CFG today for holiday Monday!
    WOD was changed to a team WOD

    Team 1 -- Steven, Mike, Tracy & Sarah
    Team 2 -- Steve, Richard, Dan, Maggie & Claire
    Team 3 (aka. Team Awesome!) --Bender, Tanya, Tom & Belinda

    Complete the following exercise for time, only 1 team member may work at a time and no scaling allowed.

    100 pull-ups
    100 hands release push-ups
    100 KB Swings (#45/35)
    50 Wall Ball (#20/14)
    50 Box Jump (#24/#20)
    50 Burpies
    20 Handstand push-ups
    5 Rope climbs

    Team 1 -- 17:23
    Team 2 -- 17: 22
    Team 3 -- 17:21

    Fun times! Thanks for playing along!

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  2. Great times. Looks like a fun one. We will be doing todays Wod tomorrow. but The SP will be D/L

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  3. That was a blast! Thanks Belinda and Chris.

    ReplyDelete
  4. I did the Filthy 50 instead! Greetings from Peterborough!

    http://www.crossfitkawartha.com/

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  5. D/L:

    5@87#
    5@105
    20@126

    Cleans:

    3@85#
    3@105
    2@115
    1@120
    1@125
    1@130 - got under the bar, couldn't stand it up!

    WOD:
    5 rounds

    LOVE. THIS. WOD. Short painful bursts the whole way through.

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  6. D/L
    5x165
    5x210
    5x250

    P/C
    3x135
    3x155
    2x165
    1x175
    Time!

    WOD
    4 rounds + 7 burpees and 50M sprint
    Could have had more but had to wait for cars...
    Don't let the 12min fool you, it gets ugly!

    ReplyDelete