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H and KL doing the 31 Heros WOD.
Tabata WOD.
20 seconds of work 10 seconds of rest, for 8 rounds
Slam balls 30/25
30 seconds rest
Wallballs 20/14
30 seconds rest
Sit ups
30 seconds rest
DU’s
Your score is the lowest rep for each movement.
1st
The “official” CrossFit Warm-up:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
2nd
Snatch- work it for up to 30 minutes – work sets for form and transition, if you are feeling it then go heavier if not stay and master the skill!
Cool Down:
1000 Meter Canoe
Next Friday 4/6 we are hitting the Brazil Grill. I have a head count on the board but please let me know if I have missed anyone. I need to know what time works best for everyone with their work schedule so I can make the reservation.
Lift: your choice spend about 10-15 min on the lift.
WOD
500m row
25 pullups
50 OHS 75/55
25 burpee over the bar
50 OH lunges 45/25
25 kb swings 1.5/1 pood
50 sit ups
250m row
First of all Congratulations to all our 2012 open Athletes! Some highlights-
Alanimal made it to regionals with an impressive 37th place in our region!
Chris Flury placed 51st in the world in his division!
So many people PR’d during the open and improved their performances from last year! Dragonfire has some fantastic athletes and Hung and I are glad to have you all. We really take pride in all of your acomplishments! Now it is time to get back to training-let’s hit it hard.
Warm up lift:
10 min EMOM-3 push jerks from rack (make it a challenging weight!)
WOD:
100 DU’s
45 sqt clean 65/45
100 DU’s
Cool Down lift:
10 min Emom-3 dead lifts (make it a challenging weight but don’t kill yourself!)
For those doing the 12.5 WOD
Since no one did this WOD in the AM crew, I decided to do it today.
WOD:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
WOD:
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
Here are some old score:
AC:83, AD:93, RD:98, BD: 27, CF:59, RG:36, CG:77, SG:17, EJ:30,TMNT:68,H:97, TS:80, M:89, VP:4, QB:3
4 rounds
10 Power Cleans 135/95
10 Burpees
Last open wod this week…..ahhhh! Let’s set a date for Brazil Grill to celebrate!
Check out this video about MU’s. We are always finding ways to improve. Hope this will help.
