Spend the first 10 minutes working on Double Unders
- 400M Run
- 20 Burpees
- 10 DB Squat Cleans (M-55 W-35)
Increase weight each round, 2 minutes rest in between sets
Complete as many reps as possible in 7 minutes of:
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Compare April 28, 2011
(Spend 10-15 min. working on technique)
Spend the first 10-15 minutes warming up to the weight you will use for the OHS during the WOD.
10 min AMRAP
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
**3 pull-ups+3 dips=1 Muscle Up
Compare to April 14, 2011
Based on recent insanity, we are adding a 4:45pM Class time on Tuesdays, starting this coming Tuesday. This will be tested throughout February and if that works, we will continue it through May.
The CrossFit Open is starting on February 22nd. The Open is a worldwide CrossFit competition in which we will compete in workouts over five weeks on Saturdays and be ranked with over 50,000 people worldwide. It is also the qualifying event for regionals. I highly suggest you plan to participate in the Open. We will judge each other and the competition environment is really super fun. Even if you are new, these workouts are very approachable and give you something to train for. We will be using the results of the Open to help design our affiliate team which will (hopefully) compete in the regionals. Last year we placed 13th and this year we are hoping to place in the top 10!
Programming in the next 6 weeks will be geared towards getting ready for the open, so slightly less strength emphasis and more focus on pacing, intensity and longer lighter things.
Additionally, we will be training for a 10K race with CrossFit elements on April 21st. It’s called the “RARE 10K” and will be hosted in Fredericksburg. Sign up now! Registration is only $35 and we’ll be sending a big group up to compete. Sign up and let us know if you are going in the comments.
Do you guys still want to do social events? Some options are broomball, bar night, or Tango lessons. Let us know in the comments if you like these ideas or what to do something else.
Spend the first 5-10 minutes working on Double unders
*V-up modification-while laying with your back on the floor, feet straight up in the air, crunch up and tap the bottoms of your shoes (2 taps = 1 V-up)
**You choose the weight for step-ups, if there are not enough sandbags use dumbbells (M-24in. W-20in.; R=1 L=2)
-Sandbag can be placed on your back or one shoulder
-Post time and weight to comments
(5-10# heavier than last week, 90 seconds rest in between sets)
12 Minute Time Cutoff
Then AMRAP of
You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Score is total number of front squats and double under reps.
Reminder: no 5:30PM class today.
Spend the first 10-15 minutes working on Muscle Ups, or the components of a muscle up
At the top of each minute you must stop what you are doing and complete 3 Burpees before continuing
*Weighted Step ups-R=1 L=2
-15 min cutoff