Intermediate & Advanced WODs, CFE WODs: Friday 120629

Intermediate/advanced WODs at HR:00
A: Russian gymnastics warm-up

B: “Man Overboard”

3 rounds of:
250m row
ring dips
kettlebell swings
dumbbell thrusters

In this workout you move from each of five stations after the person rowing 250 meters finishes. The clock does not reset or stop between exercises. Completion of these 5 exercises constitutes one round from which a one-minute break is given before repeating.

On call of “rotate” (by the rower when reaching 250 meters) the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where the athlete must simply complete the 250-meter row.

CFE Running WODs at 6AM, 7AM, 8AM:
**Today’s CFE WOD is important and fun. We are going to do a 1-mile time trial to find out what you can run a mile in, all out. This is important because we can then use it to gauge where you should be hitting your sprint splits going forward. In addition, we will do a one mile time trail further down the road to also see your improvements. So, this is a must RUN event! Meet Coach Heidi at 28th, as we do for all of our CFE WODs.

Congrats to Coach Sully and Kate, our newlyweds who made sure to visit Coach Rick at CrossFit Kona:

Fourth of July Schedule: All-Levels WODs (at 28th Street): 8:00, 9:00, 10:00, 11:00, 12:00, 1:00, 2:00, 3:00 (No AM Running WOD’s)
Why the word “paleo” gets made fun of
How do pain relievers work? (video)
Sprinting, not jogging, burns more belly fat
Where’s the “whole” in Whole Foods Markets?
10 simple postures that boost personal performance

Here’s what’s on tap for Saturday’s intermediate & advanced WOD classes at HR:00 and HR:45 as well as the High Noon Hero WOD at noon & 1pm:
A: Front Squat 3×5

B: Back Squat 1×20

C: 21-15-9 reps for time:
Kettlebell Swings (24kg/16kg)
Chest-to-bar Pullups

* * * * *
High Noon Hero WOD (noon & 1pm at 26th St., be sure to pre-register!)


20min AMRAP

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32kg/24kg)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

This WOD only has 2 muscle ups (at a time) so come prepared to do some serious muscle-up work. We will work on progressions to address the movement. See you out there!