Friday August 10, 2012
Strength: 4 Min of Max Reps Hang Cleans, work for first 30 seconds, rest for second 30 seconds *60-65% Power Clean max or 75% of your Hang Clean max if you know that. WOD 3 rounds for time of:7 Front Squats 175/120#15 Toes 2 BarRun 400m Cool Down:3 Rounds5 Strict HSPU followed by as many […]
Thursday August 9, 2012
Super work with the Squat Cleans today. I give Chris “Chinja” Chin the most improved Squat Clean award!! Way to go handling that 135# so well 🙂 WOD 15 min AMRAP10 Ring Dips15 Plate Ground to Overhead (45/25)50’ Overhead Walking Lunges (45/25) Cool Down: 4x 50’ Sled pulls (205/145)Stretch/Roll Out As part of the warm […]
Wednesday August 8, 2012
There are still spots available for the Castle Rock competition…get signed up! www.crossfitcr.com Strength: 10 Minutes EMOM 1 Turkish Get Up (TGU), alternate hands each minute, increase weight. If you are comfortable you can use a barbell/bumpers instead of kettle bells. With the barbell, only perform to the standing turkish get up position and control […]
Tuesday August 7, 2012
HAPPY BIRTHDAY DAVE HODGES!!!! Dave has a special birthday WOD he programmed so if you’re in class with him you can give it a shot 🙂 Reminder: Still some spots open in the Castle Rock Battle at the Rock competition on Sept 15h if you guys are interested. It’ll be a great comp! http://crossfitcr.com/?page_id=8989 Call […]
Monday August 5, 2012
Posted another Competitors WOD. This will be the final one and then starting in a few weeks we’ll be repeating them so you can test your improvement. Check it out! Strength: 5 min, Every 30 seconds 1 Shoulder Press at 75-80% of Max WOD10-9-8-7-6-5-4-3-2-1Power Cleans (95/65)Overhead Squats (95/65) Cool Down:25 each partner Med Ball sit […]