Saturday class time: 930am
WOD: 2012 Reebok CrossFit Games Regional Team WOD #2
Teams of two/three complete the following:
25 Pistols (65 Air Squats)
15 Hang Power Clean @ 185/125
One athlete from each team starts WOD. As soon as team member completes movement they may move to next station. Other partner may then enter station and begin.
Time stops when all athletes complete the movements.
Awesome week everyone! Big props to our visiting CrossFit brethren, Nick (theCave) and Dave(new box in NYC)! Those two crushed it! Another team building Saturday. Did you really think we would program, rest? Haha. Come early and come hungry, this one is going to be great. All those who have been working those pistolas, now's the chance to put them in action! See you in the manana!
Skill: Pull-up Progression
Max 400m Run
WOD: Double Unders
Athletes will have 1 Min to complete 20 Doubles (40
Singles) and 1 Snatch
Snatches increase in 10#
Another Regional workout. We have been going over the snatch a lot lately, so here is your chance to put your skills to the test. Grab a jumprope and a bar and go for it! Here are some photos of the recent regional heats!
Post highest weight completed and thoughts to comments.
Strength: Press 3-3-3-3-3
WOD: 5 Rounds for time:
10 One Arm DB Snatch (alt)
This event is a scaled version of the Regional Event #3. Men's weight was 100# and womens was 70#! So go heavy and storm through for time!
Post thoughts and times to comments!
Ok, ok. Finally back online after a little hiatus. My apologies. Some things were my fault, others, not so much. Nonetheless, here we are. Who wants another benchmark WOD? We hit "Helen" up earlier this week and saw quite a few PR's. Nice! Grant had a B-day, which wrecked everyone and now "Diane". Time to get a number on the board and see how you do. For most of you, handstand push-ups will be a new movement and Dana and I have some great scaling options and ways of working you towards full range of motion in the movement. So get in here and rock this out already!
If you haven't hit up our Facebook or Twitter, DO IT! Newsletter coming out soon and lots of events in the coming months. New equipment at the gym and new class times. Lots of stuff so if you haven't been here in awhile, what are you waiting for?
As always, post your thoughts and times to comments. See you at the box!