June 9 2016
WOD NOTES Both machines are working at the same time. Teams of 4 500o m row 5000 m ski Sport Snatch Work up to 85% Then… 3 sets @90% C&J Work up to 85% Then… 3 sets @90% Work up to heavy 2 RM HBBS
June 09 2016
WOD NOTES Testing your pushing endurance today. Be smart about your sets and when to break them up. Posture is paramount in all movements today. Not only will it keep you safe and strong, it will allow better performance. Push up test standards are rigid: snaking, loss of posture or limited R.O.M will be considered a “no rep” Fitness 5-10 minutes Push press technique guided by your trainer Use an empty bar, a sand dowel, or dowel 4 sets DB push press x 8 DB lateral raises x 10 Band reverse fly’s x 15 Push ups density test 90 sec AMRAP 30 sec REST 60 sec AMRAP 30 sec REST 30 sec AMRAP Performance 5-10 minutes Push press technique guided by your trainer Use an empty bar, a sand dowel, or dowel BB Push press 3-3-3-3-3 HSPU density test (all strict) 90 sec AMRAP 30 sec REST 60 sec AMRAP…
June 8 2016
WOD NOTES Yup that’s right!! Strict CrossFit benchmark. If this is your first time “skipping the kip” with one of these classics? Make sure to get ready to a big slice of humble pie. We’ve been working our gymnastics over the past few months and you’re ready for this challenge. Good luck REBELs. All levels Strict Cindy or Mary
June 08 2016
WOD NOTES This one will test your pulling endurance and position under fatigue. The added jump off the floor will make the pull up slightly easier, but it will also add an element of co-ordination that could be challenging. Stay focused on each rep. Fitness Dynamic prep x 2 sets Indian club circles x 15 Scapular push ups x 6 Active bar hang x 20 seconds Every 4 minutes x 6 sets 250 m run 8 Burpee pull ups (CTB – Performance) Rest with time remaining Sport Rest day