WOD in the Park THIS SATURDAY!! Potluck cookout to follow immediately after!!
Note: This park is located at 8810 Judicial, across the street from Biogen Idec. This is NOT Doyle Community Park!
SWOD: 20 min of snatch focused strength/skill …
CrossFit 858 GYM RULES (adapted from other boxes, made our own)
SWOD:
A1) Ring push-ups 10/10/10/10/10
A2) Toes to bar 10/10/10/10/10
WOD:
4 rounds for time
20 push ups
10 Burpees
20 Air squats
Don’t forget our WOD IN THE PARK this Saturday.
Open gym at 11am and Class …
SWOD: 20 min to establish a 1 rep max clean and jerk
WOD:
AMRAP in 7 min
20 double unders
10 KB swings (53#/35#)
Let’s see what the Oly lifting seminar did for you! Check out this slow …
WOD:
“Karen”
150 wall ball shots (20#/14#)
-For time-
Rest 5 min
Max double unders in 2 min
Pay close attention to the form, good and bad:
[yt]http://www.youtube.com/watch?v=4XJm3u27fEc[/yt]
…EWOD:
Max effort run for 1 min
Rest 30 sec
-8 rounds, for distance-
WOD:
50 Kettlebell swings (53#/35#)
-For time-
Rest 2 min
100 sit ups
-For time-
Don’t forget about the CrossFit 858/Elysium/Mission Gorge BEGINNER FRIENDLY …
SWOD:
A1) Max reps of strict pull ups x 4 sets, add up total reps completed
A2) Plank hold ~45-60 seconds x 4 sets
WOD:
Buy in: 8 wall climbs
3 rounds
20 box jumps (24″/20″)
15 double …
SWOD: Max front squats (115#/85#) in 30 seconds x 5 sets
*30 second recovery between sets
* score = total reps
WOD: 1000m row for time
Rowing technique. Notice the cue in the video “Legs arms, arms legs” …
SWOD: Handstand 5/5/5/5/5 -or- Inverted push ups 5/5/5/5/5
WOD:
AMRAP in 5 min
200m run (once)
5 push press (95#/65#)
10 pull ups
Rest 1 min
AMRAP in 6 min
400m run
5 pull ups
10 KB swings …
WOD:
3 Power cleans (use 70% of your 1RM hang clean)
6 Burpees
9 Air squats
200m run
-AMRAP in 20 min-
Old School WOD in the PARK! Saturday October 22nd!
