“Build up your weaknesses until they become your strong points.” — Knute Rockne
Nate using mind-control over his 45lb plate
WOD
Deadlift 3-3-3
Then: 3 Rounds For Time
Row 500 meters
10 Deadlift (185/115)
20 Box Jumps (24in/20in)
Coach’s Notes: Post 3 rep max for DL and time competed to comments. CFOIB Kid’s Parents- don’t forget to check the CrossFit Kids blog with your young athlete! Here.
Buttercups class at 3pm today.
Pups class at 4pm today.
Having trouble finding the “goods” on our new website? To sign up for classes look at the top right of this page where it says “CrossFit Athlete Login”. To find the WOD & picture of the day + additional information about the next day’s WOD look below under “CROSSFIT BLOG”. For the Kids WOD look below for “CROSSFIT KIDS BLOG”. For ANNOUNCEMENTS look below for ANNOUNCEMENTS. Please check these THREE BLOGS daily for all pertinent info! Now. . .If you read this in it’s entirety there should be no reason to text Coach K in the middle of the night with questions!!!!!!!!!!!
We will run heats of 12 athletes every 25 – 30 minutes through WOD #1 beginning at 5pm. You will have the opportunity to complete WOD #2 from 6 – 7pm only.
WOD #1
With a 15 minute time cap complete:
30 – 20 – 10 rep rounds of
Power Clean (135/95)
Bar Facing Burpees
Max double unders in time remaining.
Coach’s Notes: Complete the couplet as quickly as possible in order to achieve amrap of Double Unders. Total double under reps = seconds taken off of total working time. If you cannot achieve a double under then complete lateral barbell hops for reps (one over and back = 1 rep).
WOD #2
1 rep max Thruster
Coach’s Notes: Each athlete will have 7 minutes to complete a 1 rep max thruster. Bar must be taken from the floor. Squat must break below parallel and full lockout overhead with both feet planted for a 2 second count.
*CFOIB Kids WOD times
Pups & Buttercups one heat: 5:30- 5:45pm
Big Dawgs one heat: 5:45 – 6pm
WODs tba
“It is folly for a man to pray to the gods for that which he has the power to obtain by himself.” – Epicurius
Larry
WOD
10,9,8,7,6,5,4,3,2,1 of:
Handstand Push-ups
Burpees
V-UPS
MLS- 30 Hollow Rocks
Coach’s Notes: Post time completed to comments
Endurance WOD (6am or 5:30pm)
400m Repeats
Coach’s Notes: meet at CFOIB