Thursday, Oct. 4, 2012
100412 WOD
A. Make up skill / strength
Take the first 20 minutes of class to make up missed lifts and skill work, focusing especially on the first week of linear powerlifting movements. This is your open-gym time. Make the most of it.
B. Metcon
For time:
800 meter run
30 sit-ups
15 box jumps (24/20)
400 meter run
20 sit-ups
10 box jumps
200 meter run
10 sit-ups
5 box jumps
|||—|||
LENGTH = STRENGTH
LENGTHEN your muscles to optimize strength during Yoga for CrossFitters from 9 to 10 a.m. with certified yoga instructor Ann Van Patten, who’s fresh off a yoga intensive on the north shore. She has new movements to share. Bring a mat and an open mind.Wednesday, Oct. 3, 2012
Happy birthday, Brock! (And Andre!)
100312 WOD
A. Strength
Press – linear week one
B. Metcon
For time:
400 meters
Three rounds of the triplet
7 push jerks (135/95)
14 pull-ups
21 double-unders
400 meters
C. Cash out
3 x 4 Turkish get-ups (4 per side)
|||—|||
Husband and wife duo David and Yulie of Moana 2.0 inadvertently plan a couple’s handstand wall walk
Tuesday, Oct. 2, 2012
100212 WOD
A. Skill
Handstand wall walks
3 x 3
(We skipped these last week and promised they’d be programmed today. Check out last Tuesday for demo vid).
B. Metcon
In 2:30
200 meter run
10 box jumps (24/20)
10 Russian kettlebell swings (53/35)
AMRAP air squats in remaining time
Complete five rounds, resting 1:00 between each. Score is air squat total.