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: Do 5 wallballs; box jumps; SDHP; push press; and rows.
WOD: “Fight Gone Bad”
3 rds with 1 min rest between:
1 min of max:
-wall ball 10ft target, 20/15 #
-sumo deadlift high pull 75 #/ 55#
-box jump 20 in
-push-press 75/55 #
-Rows
Count your reps for the round and add up all rounds at the end.
Post score and experiences to comments
Compare to 4/4/09
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7. Cry with someone. It’s more healing than crying alone.
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REMINDER: we are postponing the trip to moss rock reserve.
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Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo.
(Double click for full screen)
WU: Stretch; do max L-sit on the parallettes; Do max L- Hang from rings; Practice your kipping swing;
WOD: Push Press 3×3x3×3x3
Finisher Skill: Push Jerk w/ PVC
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1. Life isn’t fair, but it’s still good.
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Rita pressing overhead
WU: Stretch out; Partner up and watch each other do 10 slow squats and check form; do the same for OHS;
SKILL: Do 5 reps of single arm overhead squats with a dumbell or KB; work up in weight
WOD: Run 200m
50 squats
50 Push Presses
50 Abmat Sitips
50 Push Presses
50 Squats
Run 200m
Post time and loads to comments
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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Don’t forget to RSVP for the Picinic!
WU: Stretch out really well, and go through the movements of the WOD
WOD: “Fight Gone Bad”
3 rds of five 1 minute stations and a 1 minute rest:
Do as many reps as possible throughout the WOD
WallBall- 20#/10#
Sumo Deadlift High Pull- 75#/45#
Box Jump
Push Press- 75#/45#
Ring Rows
Post total score in comments and the top 3 guys and girls get posted on the whiteboard.
A little rain and lightning never hurt anyone
