Throwing the big weight around
AMRAP 20
10 Front Squats @ 75% of bodyweight
20 Burpees
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Friday’s Running Class will be held at Janice’s house. If you need her address email me at justinscarsella@gmail.com.
Sweet Shirt
“Bodyweight Gone Bad”
FGB style WOD. 3 rds with a one minute break between rounds. Do as many reps in one minute then move to the next station.
3 rounds of:
Knees to elbows (Scale to pick your knees up as high as possible)
Pistols (Scale to assisted pistols with a ball and a support)
Rows
Double unders
Burpees
Rest 1 minute between rounds
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The Vulcan is in a little over a week. Let me know who is running it. I’m fricken pumped.
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“Si Vis Pacem Para Bellvm” – “If you want peace then prepare for war”
What does this phrase mean to you.
WU: 15 Push-ups, 15 Squatting Box Jumps, 15 V-ups
WOD: Max reps in 2 minutes of Suicide Sprints, Deadlift (225#/155), burpees
2 minutes of rest between exercises.
Post scores to comments
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36. Growing old beats the alternative- dying young
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We are going to be postponing the 8:30 am class until further notice. There are not enough people to fill the class.
WU: 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, all for 2 rds
WOD: 800m run
Perform all exercises in any order:
25 burpees
25 tuck jumps
25 ring push-ups
25 knees to elbows
25 thrusters 75/55
25 hanging power cleans 75/55
25 V-ups
25 pull-ups or 50 Jumping Pull-ups
800 m run
For time
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34. God loves you because of who God is, not because of anything you did or didn’t do.
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The greatest compliment we can receive is for CrossFit Scars athletes to refer others to us. We have referral cards available to hand out to those you know and don’t know. Help us spread the word and make CrossFit Scars the place to be. Thanks- Justin & Abel
WU: 2 rounds of 1 min plank, 10 Navy Seal PU, 12 lunges, and 20 sit-ups
WOD: “Pick your Pain and Run”
AMRAP in 20 mins of:
400 m run plus your choice of:
20 WallBall
20 Thrusters
12 Burpees
25 KB swings
Post rounds to comments
(Compare to 3/27/09)
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28. Forgive everyone everything.
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Special “Salmon” colored race shirt orders due by Friday Spet. 11th
WU: Stretch out; run a light 400 m; do 10 KB swings with heavy weight; 20 sit-ups
WOD: Do 7 burpees on the minute for 10 minutes. If you can’t complete a round of burpees in the minute you are finished with this portion.
After the burpee ten minutes, there will be a five minute break and then we are going to do a 400 m farmer walk with your choice of weight.
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22. Over prepare, then go with the flow.
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No classes August 27th – 29th
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8:30 am class will be cancelled the week of August 31st to Sept 4th.
WU: Do 20 chest to the floor push-ups in as few sets as possible; review your squat technique with 20 slow squats facing the wall;
SKILL: Reviewing the deadlift
WOD: 15 deadlifts @ 205 # / 145 #
1 Burpee
13 DL
3 Burpees
11 DL
5 Burpees
9 DL
7 Burpees
7 DL
9 Burpees
5 DL
11 Burpees
3 DL
13 Burpees
1 DL
15 Burpees
For time
Compare to 2/16/09
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16. Take a deep breath. It calms the mind.
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Next week the early morning class moves to 5:30am and the Tuesday Night class moves to 7pm
WU: Stretch out; do 50 butterfly abmat sit-ups slowly in sets of ten; go through the advanced movements of the clean and jerk, OHS and stretches with the PVC;
WOD: 5 rds of:
lunge across the mat with 45/35 #
10 burpees
for time.
Scale with PVC;
Compare to 090214
Finish with PNF partner stretching of the hamstrings.
Post time to comments.
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4. Your job won’t take care of you when you are sick. Your friends and parents will. Stay in touch.
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Let Justin know if you would like to be featured in the “What is CrossFit Scars” video. We need people to do a testimonial on camera.
Happy Birthday Abel
WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)
WOD: Pick your WOD
“Abel” Courtesy of CrossFit FAST (slightly modified)
4 rds of
400m run
20 OHS 95/65#
30 Push-ups
40 Sit-ups
For time. (Happy Birthday Abel)
or
“Wende’s Birthday WOD”
4 rds of
Happy Birthday Wende!
400 m run
20 KB swings
15 burpees
10 power cleans 95/65#
For time
Post your choice and time to comments
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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.
WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;
SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;
WOD: “Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Supermans
30 Wallball (20/15)
30 Double unders or 100 Single jumps
30 Burpees
For time; Do exercises in any order; Post time; loads and strategies to comments;
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