Must of been a good one!
Press 1×1x1×1x1
No knees, stay strict
Backsquat 5×5x5×5x5
Get low, go heavy, prepare your legs for the Vulcan on Saturday.
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Abel will be promoted to Black Belt this Saturday at 10:30am after the Vulcan. Come out and congratulate him.
WU: Stretch; go for a 4 minute run covering as much distance as possible;
WOD: CrossFit Total
Backsquat x1
Press x 1
Deadlift x1
Post Total to comments.
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23. Be eccentric now. Don’t wait for old age to wear purple.
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No evening class on Thursday Aug 27th.
No Class on Saturday Aug 29th.
Congratulations! We are working on a prize for you.
WU: Stretch and go through your running drills; do a 2 x 200m with rest equal to your run;
WOD: “The Bear Complex”
Power clean
Front Squat
Push Press
Back Squat
Push Press
Repeat 7 times without letting go of the bar. (You can’t rest the bar on the ground either)
After each round move up in weight.
5 rounds
Post weight and experiences to comments
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Get rid of anything that isn’t useful, beautiful or joyful.
WU: Stretch; do a 400m run; 20 squats; 20 KB Swings;
WOD: Backsquat 5×5x5×5x5
Post load to comments.
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9. Save for retirement starting with your first paycheck.
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If you wanted an Abmat they should be in by Wednesday of this week. $35
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CrossFit Scars does Fight Gone Bad from CrossFit Scars on Vimeo.
Follow the vimeo link to watch it in HD
Must of been a good one
WU: Stretch out; Do warm-up sets of press, backsquat and deadlift.
WOD: “CFT” or “CrossFit Total”
Deadlift 1
Backsquat 1
Press 1
Add up your totals for your CFT
Post totals to comments
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13 days to go in the nutriton challenge. Check out this video on why you should eat meat for your protein source. (thanks to crossfit.com)
WU: Stretch and jump rope for 1 minute; do the hollow rock for 30 secs; superman for 30 secs; finish with 10 Chest to the floor Push-ups;
SKILL: Backsquat- bar position; body positions; breathing; head position; depth
WOD: Backsquat 5×5x5×5x5
Post load and experinces to comments.
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Warm up: Stretch out; do a couple light sets with perfect form of Dealifts; Presses; Backsquats
WOD: Crossfit Total
Max Backsquat + Max Press + Max Deadlift
After a few Warmup sets you get 3 reps of each exercise to get to your max.
Once everyone goes from Wed and Thurs we will post the top few scores on the board.
Burpee deadlift WOD
