Aug 21 2015
WOD NOTES: Explosive Friday. First complete the strength component immediately followed by the broad jump then rest 2-3 minutes. The goal is to increase the loading on the barbell and increase the jump distance. A soft landing will be key today. All levels 5 sets of complex Push press 3-3-3-3-3 + Burpee broad jump 1-2-1-2-1 Rest 5 minutes Then… Fitness 5 minute AMRAP 30 KB Swings 60 SU Performance and Sport 5 minute AMRAP 20 KB Snatch 40 DU Performance 20/12, Sport 24/16
Aug 20 2015
WOD NOTES: We continue building on our summer gymnastics fun with a team MetCon. Add 2 reps to each movement on each additional set. Fitness 3 sets Hollow rocks x 10 Superman’s x 10 Teams of 2, alternating movements 14 min AMRAP 10 Jumping pull ups 10 Burpees 10 Box jumps 10 Wall Balls 10 V sits Performance 3 sets Arch to hollow on bar x 8-12 Teams of 2, alternating movements 14 min AMRAP 10 pull ups 10 Burpees 10 Box jumps 10 Wall Balls 10 T2B Sport 3 sets Tap swings on rings x 8-12 reps CrossFit BC Summer Challenge Event #3 Teams of 2, alternating movements 14 min AMRAP 10 pull ups 10 Burpees 10 Box jumps 10 Wall Balls 10 T2B
Aug 19 2015
WOD NOTES: The score will be the total number of burpees. Pacing the row and run appropriately will be key to maximizing the burpee numbers. Fitness 4 sets 5 minute Clock 400 m row 250 m run AMRAP Burpees 5 minute rest Performance 4 sets 5 minute Clock 500 m row 400 m run AMRAP Burpees 5 minute rest Sport Rest Day
Aug 18 2015
WOD NOTES: Today is all about quality gymnastics work. Take your time with each piece, each movement. Take a rest-as-needed approach. Fitness 15 minutes Mobility prep 5 sets NFT 10 supinated ring rows 10 Bulgarian split squats 10 hollow rocks Performance 15 minutes Mobility prep 5 sets NFT 10 false grip ring rows 10 pistols 10 seconds L-hang Sport 15 minutes Mobility prep 5 sets NFT 10 false grip ring pull ups 10 pistols 5 tuck up – lower to L-hang