For Time:
– 100 Pushups
– 5:00 Rest
– 100 Situps
Categories
Month: April 2012
Categories
2012-04-07
SATURDAY SCHEDULE
Good luck to those running in the 2012 Vaughn Forest Resurrection Run 10K, 5K and 1 Mile Fun Run!
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week
10:00 ~ 12:00 a.m.
New Foundations Class Begins
A new Foundations class starts. Please contact us if you or someone you know is interested in getting started.
10:00 & 11:00 a.m.
Group WOD
Come in at 10 or 11 and we’ll have a group WOD for you!
CrossFit WOD
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell swings (24kg/16kg)
– 100 Double-unders
CrossFit WOD
10 to 1:
– Power Cleans (.75 BW)
– Handstand Pushups
– Deadlifts (1.5 BW)
Endurance WOD
Three to Five:
– 1000m Run
– 3:00 Recovery
Categories
C2 – Day 4 Part B
Four Rounds
– 2:00 Run
– 3:00 Rest
CrossFit WOD
Five Rounds for Time:
– 5 Dead Stop Deadlifts (275/185)
– 15 Situps
– 20 Lunges Total (10 each)
Mobility WOD
CrossFit WOD
Back Squat
1RM in 10 Minutes:
EMOM – 8 Minutes
– 2 Back Squats @ 80%
– 8 Pullups
Endurance WOD
Ten Rounds:
– 100m TT w/10-20# vest
– 2 Minute Recovery
CrossFit WOD
Push Press
– 1RM in 10 Minutes
EMOM – 8 Minutes
– 2 Push Press @ 80%
– 8 Box Jumps
Mobility WOD
Categories
C2 – Day 3 Part B
Run
– 2 Miles