18 June 2013

Wednesday & Thursday, 19 & 20 June 2013

***1000 Class on Thursday is cancelled because Travis is busy saving the world***
In case you are curious about the top 10 reasons why girls shouldn't life heavy things: http://www.liftbigeatbig.com/2013/06/10-reasons-why-heavy-lifting-is.html?spref=fb

Likewise, if you are wondering about the reasons why no one should ever do CrossFit...EVER! Then hit the link below. (slightly vulgar in areas)
http://postgradproblems.com/stopcrossfit/

A Group:
Warmup:
3 Rounds at a brisk pace of:
-Run 200m
-10 Puhsup
-20 Squats

Strength:
5x5 Deadlifts (larger groups use kettlebells)
Note: These should be moderate weight, you should be taxed after each set but not struggling to complete 5 reps.

WOD:
20 Min AMRAP
- 10 Ring Pushups
- 20 Squats
- 30 Double Unders

Scaling Options:
- Ring Pushups/Pushups on kettlebells, Pushups on dumbbells, regular pushups
- Double unders/90 singles

B Group:
Warmup:
2 Rounds at a brisk pace of
- 10 PVC Passthroughs
- 20 Hand Release Push-ups
- 30 Squats

Skill:
15 Minutes to work Cleans (Med Ball /KB / DB / Barbell)

WOD:
4 Rounds for Time of --
- 400m Run
- 10 Med Ball Cleans
- 20 Sledge Hammers



1 comment:

  1. We had a 1000 class of 1 anyway, and Travis saved the world. Win/Win...Kelly

    ReplyDelete