Eric demonstrates how easy 155# thrusters and chest to bar pull ups can be if you’re a beast from Ontario. Thanks Eric and Mark for the great inspiration and the awesome coaching! Remember…. they are here all week at 8:00 AM!
And Melissa can climb! She is navigating the L-rope pull ups like a champ!
Warm up: Double unders and DROM
Skill: More shoulder mobility work and training the jerk
WOD: 5 rounds:
5 jerks
10 pull ups
Then…
100m sprints x 10
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We have some pretty exciting visitors hanging out with us this week. Mark and Eric are CrossFitters from Ontario, CA. Not only will they be working their own program during the off hours at the box they will also be helping out during our WODs. For those who got to witness their work on Saturday know what beasts they are. Let’s hope they can teach us a few things! Come meet them Monday morning at 8:00 AM!
Warm Up
Down Dog > Push Up > Up Dog
5 minute Plank Holds with 5 burpees every break
Skills:
Olympic lifts with Mark and Eric!
Kipping Pull Up
WOD: “The Chief” 3 min AMRAP; 1 min rest, repeat 5 cycles;
3 power cleans
6 push ups
9 squats
Wrapping up the week with another one of our short AMRAPS!
Dynamic Warm Up:
Practicing the double unders
Line drills
WOD: 5 minute AMRAP:
5 pull ups
10 wall balls
20 box jumps
rest 2 minutes
5 minute AMRAP:
5 strict press
10 burpees
20 squats
rest 2 minutes
Repeat entire sequence