Thursday 130321

Open WOD 13.3:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
A1. Walking Lunge 3×20/side (DB/KB in rack carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec.

B: 5 sets: 15 no-pushup burpee box jumps (24″/20″) – sets must be under 1 minute, rest as needed between sets

CFE WOD:
“The Circle of CrossFit”
8 stations all centered around a Central CORE.
Athletes will start at the center where there is a CORE exercise. Once completed, they will sprint to the 1st station and complete a modality, then they will sprint BACK to the CORE station for another exercise. Once the CORE exercise has been completed, it’s a race to the next station until all 8 stations have been completed with a trip after each one into the CORE of the field, finishing with one last CORE exercise.

1st one done–WINS!

Click here for details of “Circle Of CrossFit” (Word document download)

Hari judges Sara’s 13.1:
harijudgessara

CLICK HERE FOR SCHEDULE CHANGES FOR WEEKS 3 & 4 OF THE OPEN!
My top 10 fitness books
Red meat: It does a body good
Overhead squats make you awesome
Four basic biomolecules: The building blocks of all life / Cellular adaptation
Simplicity

Here’s what’s on tap for Friday’s classes:

Open WOD 13.3:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
[Black Box scaling:] A. 2 clean hi-pulls + 1 squat clean x7 sets. B. For time: 30 power cleans (95#/65#), 30 hand release pushups, 30 power cleans, 30 lateral burpees.

[Beginner scaling:] A. 2 clean pulls + 1 squat clean x7. B. For time: 20 power cleans (95#/65#), 20 hand release pushups, 20 power cleans, 20 lateral burpees.

CFE WOD:
Tempo Friday: 3X900m up tempo with 300m ‘off’

Responses

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45. Thanks to lunges, we’re ready for summer- sun’s out, bun’s out.

  • Malcolm

    Is there a 6AM Black Box WOD tomorrow (3/22)?