It’s All About Amber! Mon, Jan 3, 2011!!

HaPpY BiRtHdAy AmBeR!!

Congratulations to our Virtual Coach Jor for finally joining a box! Jor is now a member of CrossFit One World in Union City, CA, owned and operated by the famous Freddy Camacho. Freddy has been a staple in the CrossFit community for years now. Jor frequently sends me quotes and WODs from Freddy. I am sooo excited Jor has joined this box! It means more great stuff coming our way!

Our workout today is a WOD Jor forwarded to me last month that he saw Chris Spealler and Jason Khalipa go head to head with (we are scaling it of course!) So, again, you can thank Jor for this!!

Starting off the New Year with all new 1 rep max lifts! After the warm up we will get new PR’s on the overhead press! During the course of the week we will get new max lifts on the bench, deadlift and squat as well.  So if you miss the day we are testing please try to come early another day or stay after and get caught up!!

Warm Up:

DROM drills then 3 rounds of:
5 ring rows
5 push ups
5 wall balls

WOD:

1 x clean & jerk
1 round of Cindy ( 5 pull ups, 10 push ups, 15 air squats. However…. we will do strict pull ups. Leg assists only, no bands or kipping)
2 x clean & jerk
1 round of Cindy
3 x clean & jerk
1 round of Cindy
4 x clean & jerk
1 round of Cindy
5 x clean & jerk
1 round of Cindy….
Then work back down in the reverse order to 1 x clean & jerk