Wednesday 140122



“It is not the mountain we conquer but ourselves”- Sir Edmund Hillary

7pm classes now on Tuesday, Wednesday and Thursday’s! 

Remember to sign up for the 2014 CrossFit Open.  You can do so HERE Your going to be doing the WODs anyway so let it rip & see where your fitness stacks up against the world.Registration for the judges course is now open as well.  If you took the course last year, the fee is waved this year. If you complete the course, please bring a copy of your certificate to the gym so we can have a copy on file.  

Dynamic Warm-Up-Mobility
Prepare for…

Strength 4min Continuous Bear Barbell complex  95/63
Dead Lift
Hang clean
Front Squat
Push Jerk
Back Squat
Push Press

WOD : ” 220″   15 minutes to complete
2 Rounds for time of:
11 Push Press 135/73 115/63 95/55
11 Pull-up  * 5x 3 sec decentric pullups
11 GB Squat to Head cutter 24/16 16/12 12/8Kg
11 Hand release Push-ups
11 Burpees
11 Dead Lift 135/73 115/63 95/55
11 Box jump 24/20
11 KB Swings 24/16 16/12 12/8Kg
11 OH walking lunge w/ KB 24/16 16/12 12/8Kg Left arm 1st Rd. Right arm 2nd rd OH
RUN 200m

*Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength at 135/93  2 BB 5 min EMOM then WOD:

Rest recover 5min then: *
3rds of:
7x Power Cleans to  10x  Front rack lunge steps  to 5x Burpees over bar, back to 10x  Front rack lunge steps to Pwr clean start 155/113
Rest 2 minutes
*Scale as needed to maintain 10x Lunges “UB”

Watt Bike or Row for 5-7 minutes at 65-75% 

CF Endurance: Fri/ Sat
4 x 800m 1:1 rest.

7×3 Dead Lift  85:95%


5 Rds of:
5 x Double KB trict press  24/16kg
1 x TGU 
10 x Double KB swings 

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