Notice the depth of the hip below the knee; the position of the knee over the foot and the angle of the back

WU: Stretch out; do a farmers walk with your right hand to the 1st island and back and then repeat with your left hand; Do 30 sit-ups with the abmat and the weight of your choice;

SKILLS: do 10 right handed Overhead lunges and 10 left handed Overhead lunges with your choice of weight

WOD: AMRAP in 15 Mins of:

10 swings

10 Left arm Thruster

10 Right arm Thruster

Post rounds completed and experiences to comments.

_________________________________

Why do you think it’s functional to develop single arm overhead techniques?

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;

______________________________

Don’t forget to RSVP for the Picinic!

WU: Stretch; do 2 rds of 10 push-ups; 10 sit-ups; 10 squats;

WOD: start the  l-sit for a total of 30 seconds;

Then do 4 rds of 20 KB swings; 20 Push-ups; 

Finish with a farmers walk around the 3rd island; 

For time

Post time and loads to comments.

_________________________

Dont forget to RSVP for the picnic!

WU: Stretch

do 30 abmat sit-ups; and then do the plank for a total of 2 mins

Skill: We will be introduced the the PVC pipe “clean”

WOD: 3 rds for time of:

Lunges- 30 steps

KB swings- 30 swings

Push-ups- 30 reps

Who called who on what to wear

Post Time to comments

“Pick your Pain and RUN” 

Lets hope it doesn’t rain or we will have to change this WOD too.

WU: stretch out and review your pose technique

WOD: AMRAP in 20 mins of: 

Pick one of the following movements and a 400 m run:

LADIES:

10 or 15# wall ball – 20 reps

35# thruster- 20 reps

26# KB swings- 25 reps

burpee- 12 reps

GUYS:

20 # wallball- 20 reps

45# Thruster- 20 reps

44# KB swing- 25 reps

Burpee- 12 reps

Post full and partial rounds completed to comments.

Good to have you back Bob!

Happy Birthday Elizabeth and John!!

WU: Stretch out

run drills: hands behind back with hops and run; charlie’s angel drill; 

WOD: 21 KB Swings

200 m run

21 Presses

200m run

15 KB swings

200 m run

15 presses

200 m run

9 KB swings

200 m run

9 presses

200 m run

for time.

Ladies representing in the rain and fog

Post time to comments.

Tomorrow’s WOD will depend on the weather. Come in to see what the workout will be. In the mean time watch Abel and I do the CrossFit Total from last week. The video has some foul language in it. It just happens when you lift that much weight. Sorry.

Abel and Justin’s CFT 3-10-09 from CrossFit Scars on Vimeo.

Post WOD results to comments.

WU: Stretch Out especially the calves, hammies, and quads. 

20 Jumping Jacks; 20 Push-ups; 20 Situps; 20 Squats

WOD: “Helen”

3 rds: 400m run; 21 KB Swings (you pick the weight); 12 Pull-ups

Post Time, KB weight and pull-up variation to comments

Good Luck to Abel on Black Belt Testing @ 11:30am today!!!

Awesome Job On testing, buddy! Congrats to Jacqueline on her Black Belt as well.