New to CrossFit?
Blog Archives and Benchmarks

Entries in SP.3 (2)

Tuesday
Nov222011

Wednesday November 23, 2011 

Possibly the world's coolest, albeit most inefficient, rickshaw.  

 

**Thanksgiving Schedule**

Mon-Wed: Reg schedule

Thurs: Closed for Thanksgiving

Fri: "Murph day"  Open 9-11am only - come anytime during this time to complete "Murph"

Sat: Reg schedule

Sun: Reg schedule

 

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- OHS x 15-20 reps

 

Supplemental

- "wall angel" x 15-20 reps

 

Strength

- strict press: 3-3-3-3-AMRAP; rest as needed

 

MetCon

5 RFT:

- 10 push presses (~80% of load used in AMRAP set above)

- 30yd bear crawl

- 15 box hops (24"/20") 

 

Post results and thoughts to comments.

Tuesday
Oct252011

Wednesday October 26, 2011

 

Josh and Lindsay working on their handstand pushups.

 

 

 

WOD

ROMIK

- wall of death 2 min/side

- OH shoulder ext stretch 1 min/side

- FS hold 1 min

 

Strength

A. external rotation w band 3 x 15/side

B. strict press: 3-3-3-3-AMRAP; rest as needed

C. AMRAP ring pushups x 3; rest 3 min 

 

MetCon

3 rounds, each for time:

- 1k wattbike

- 400m run

*rest 5-6 min bt rounds

 

 

Post results and thoughts to comments.