Monday 01-21-13

Couple of announcements:

  • If you ordered a sweatshirt, they are being delivered tomorrow.

  • If you have RSVP'd for a class and then realize that you will not be able to make it, please Un-RSVP yourself (this is just as easy as getting RSVP'ing is) out of courtesy to others as well as your coaches.  We will be putting a size cap on classes pretty soon and this will become increasingly important for class management purposes.

  • Online registration for the CrossFit Open 2013 is set to open on January 30 - if you have any questions about this, ask a coach.

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." - Vince Lombardi

 

Strength/Skill:

1a. 5x5 Thrusters

1b.  Pullup warmup after each Thruster set (work and practice moving in hollow/arch body position)

Alternate between a. and b.

WOD:

5 rounds for time of:

  • 10 Thrusters (95,65)
  • 10 Toes to Bar
  • 10 Push ups
  • 10 Pull ups

Post-WOD:

3x10 box jumps - work for unbroken each set

Competitor WOD:

21-15-9

Wallballs (20,14)

Box jumps (24,20)

 

2 comments (Add your own)

1. Buck wrote:
Probably should have cut the calluses... This looks fun...

Mon, January 21, 2013 @ 11:15 AM

2. Judithfep wrote:
wh0cd408191 viagra no prescription

Sun, April 23, 2017 @ 10:56 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.