Soner working on dips in the 4:15pm class.
Back to a normal schedule
21 Dips, 21 Hang power clean (95/135#)
15 Dips, 15 Hang power clean
9 Dips, 9 Hang power clean
Emily working on deadlifts in today’s WOD.
Alternating OTM EMOM:
Repeat through for 5 rounds/15 min.
Record pullups/assistance, deadlift weight, DU for each round/total reps
Min 1: 5 strict pullups (challenge yourself with these, but NOT to failure)
Min 2: 5 Deadlifts @70-75%, no more than F:225#, M: 315#
Min 3: Max DU in 50 seconds. *Goal is 50 reps.
CrossFit friends, Paul W. and Ken, are working together to accomplish ‘Running Karen.’
2 person team WOD, running ‘Karen':
600m. Run (both partners run together) *scale run as needed for beginners/less conditioned.
150 Wall balls 14#-9’/20#-10′ (1 person working at a time, slit reps however)
A. 10-15 min: Handstand hold skill work: Scale to box/wall height that keeps position.
B. Reverse tabata, 10 on x 20 off x 8 rounds.
handstand position while pushing against wall, laying on ground.
Sat. June 6.
8a-10a Open Gym Only!
Sun. June 7.
See Facebook for Open Gym times
6:10p Softball Game
5:30a, 7a, 10a ONLY TODAY
1:30p-3:30p OPEN GYM
A. Back Squat 3×3 @ 75%.
B. Power Clean skill work.
C. EMOM x 10 min. Power Clean
*Work up to a moderate- heavy, with good position, power clean for the day.
Perform 1-2 power cleans EMOTM, adding weight ~EOM.
Chris working on ‘Annie’ in the large 6:15pm class.
A. Double-under skill work
50-40-30-20-10 reps for time:
Double-unders (2-1 ratio of SU-DU)
Ab- Mat Sit Ups
Thomas repping out wall balls in the today’s partner WOD.
2 person teams/4 Rounds per person for time:
15 Cal. Row
15 Wallball (20#10′, 14#9′)
*partner 1 rows 15 cal as fast as possible, then partner 2 completes 15 cal.
partner 1 then completes 15 pullups, followed by p2
p1 completes 15 wb, followed by p2.
rotate through for 4 rounds per person,
8 total rounds between both partners.
Carolina working on handstand pushups from the box in the 4:15pm class.
21-15-9 reps for time:
(12 min. cap) goal is sub 8!
Deadlift (155,225) *scale to ~55-60% of 1 rm.,
Handstand pushup * show all options for HSPU- pushup/box/wall- no more than 2 abmats
*Deadlifts should be unbroken or close to unbroken, no more than 2 sets.
*HSPU should be scaled accordingly to finish in no more than 3-4 broken sets.
The 4th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective.
Full details and info: http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
For time: 5k Run *scale to 5k row if needed.
*beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark) POST #31 and return to HCF.