SQUATS ARE SIGNIFICANT
CFUM doesn’t condone the language found in this YouTube channel, but we do whole-heartedly condone squats. This was the video meant to be posted with today’s WOD (not the whole playlist; whoops).
CFUM doesn’t condone the language found in this YouTube channel, but we do whole-heartedly condone squats. This was the video meant to be posted with today’s WOD (not the whole playlist; whoops).
We had a CFUM PR for the most CrossFit visitors at one class. Mahalo for stopping by;
a hui ho!
101513 WOD
A. 3 rounds NFT:
50-meter run
6 Turkish get-ups (3/side)
8 oblique side bends with KB (4/side)
10 American KB swings
B. Back squat – Wendler week 2; month 1
70% x 3
80% x 3
90% x 3+
C. In 3:00
– Buy in –
200-meter run
10 ground to overhead (135/95)
Round 1: ME box jumps (24/20)
Round 2: ME double-unders
Round 3: ME sit-ups
Score is total reps of ME work from all three rounds; rest 1:00 between each round.
6 a.m.
8 a.m.
9 a.m.
4:30 / 5:30 = 5 p.m.
Due to the federal holiday today (Monday), we will run an abbreviated schedule of TWO CLASSES: 8:00 a.m. and 5 p.m. ONLY. We will drop the 6 a.m., 9 a.m. and combine the 4:30/5:30 to 5 p.m. for Columbus Day. Strength work will move to Tuesday. Have a great day off with friends and family!
101313 WOD – COLUMBUS DAY
A. Group warmup
B. Stretch
C. “Cindy”
AMRAP in 20:00 *
5 pull-ups
10 push-ups
15 air squats
>> On-Ramp
AMRAP in 10:00
5 pull-ups / ring rows
10 push-ups
15 air squats
* Hit this benchmark WOD with intensity and full ROM (especially on the push-ups) and go for a new record on the gym records board!