Big BONZER Bash! 4:30 till dark. $20 at the door (if you don’t already have a ticket). We will be streaming the CrossFit Games Finals on ESPN3
Sunday: July 15, 2012
2012 Big Bonzer Bash WOD #1
“Ribeye”
Teams of 2 must complete in order:
Row 600m while partner front rack held (switch)
30 Burpees while Overhead held (switch)
30 Thrusters while partner plank position held (switch)
Coach’s Notes: Any time the static position is dropped (front rack, plate, or plank) add 10 double unders to be completed by both atheltes before time is called.
Weights:
A. 115/75lb barbell, 55/35lb plates
B. 95/65 barbell, 45/25lb plates
C. 65/45, 35/15lb plates
D. scaled as needed
Big Dawgs WOD
“Ribeye”
Teams of 2 must complete in order:
Row 600m while partner front rack held (switch)
20 Burpees while Overhead held (switch)
20 Thrusters while partner plank position held (switch)
Coach’s Notes: Any time the static position is dropped (front rack, plate, or plank) add 10 air squats to be completed by both atheltes before time is called.
Weights: RX class C.
Pups WOD
“Ribeye”
Teams of 2 must complete in order:
Row 500m while partner front rack held (switch)
15 Burpees while Overhead held (switch)
15 Thrusters while partner plank position held (switch)
Coach’s Notes: Any time the static position is dropped (front rack, plate, or plank) add 10 air squats to be completed by both atheltes before time is called.
Buttercups WOD
TBA
WOD #2 TBA
BEACH WOD: 7.14.12
Meet in front of Salty’s Surf Shop on OIB @ 12 E First Street on the sand. Please be there no later than 8:50am.
Be ready to pair up & have some FUN! Please remember to sign up online (excluding visitors).
Saturday: July 14, 2012
Big Bash is in 2 days! Whoot! Whoot!
Wow! Finally a 6AM photo that isn't blurry! Thanks KJ!
Team BEACH WOD
Meet in front of Salty’s Surf Shop @ 12 E First Street on the sand. Please be there no later than 8:50am.
Be ready to pair up & have some FUN! Please remember to sign up online (excluding visitors).
WOD: 7.11.12
1) *The Back Squats are based off of YOUR THREE REP MAX
Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105%
– rest 2:00-3:00 between sets.
2) 4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 Max Effort UnBroken Set of Front Squats @ 70%
1 Max Effort UnBroken Set of Front Squats @ 70%