***Pullup Clinic tonight 5- 6:30pm
5 Rounds for time:
400 m Run
30 Box Jumps – 24”/18”
Coach’s notes: Post time to complete to comments.
Tuesday: August 9, 2011
“No matter what accomplishments you make, somebody helps you.” — Wilma Rudolph
WOD
1. Snatch – 3 reps x 5 sets, rest 2:00
2a. (Weighted) Ring Dips – 5 reps x 5 sets, rest 90 seconds
2b. Max Standing Box Jumps – 1 rep x 5 attempts, rest 90 seconds
Coach’s notes: Post the load for sets of snatch in A. In 2a increase load per set if you achieve 5 reps- note 2 second pause at top. In 2b increase height of box each set but start from standing only, no run. Post all results to comments. Alternate between 2a & 2b. Pullup Clinic Wednesday night. Sign up online to reserve your spot! Remember- come for the 90 minute clinic or arrive/leave when you need to.
Endurance WOD
Run 1 mile
Row 2k
Run 1 mile
Coach’s notes: Scale as needed.
WOD: 8.9.11
1. Snatch – 3 reps x 5 sets, rest 2:00
2a. (Weighted) Ring Dips – 5 reps x 5 sets, rest 90 seconds
2b. Max Standing Box Jumps – 1 rep x 5 attempts, rest 90 seconds
Endurance WOD
Run 1 mile
Row 2k
Run 1 mile
Coach’s notes: Scale as needed.
Monday: August 8, 2011
Caleb pitching the 2011 World Series
Big Dawgs
Pups
5 RFT of
10 box jumps
10 push-ups
10 ball thrusters
MLS: 3 max plank holds
Buttercups
3 Rounds of
5 Jump Rope
5 Plate Jumps
Game: “Grab Bag”
WOD: 8.8.11
Gymnastics: Handstand Tech Work – 10-15 minutes
CrossFit: 5 rounds for time:
10 Burpees
20 KB Swings
30 Jumping Pull-ups
Coach’s notes: Post comments regarding handstand work and time to complete part 2 to comments.