May 7, 2013
Mark your calendar, on June 1st we are having a CrossFit Total event at the gym. RSVP at the Facebook event page. We’ll be cooking out afterwards.
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
- Row 2k at an easy pace
- Shoulder Positions Tests + Capsule or End Range Work 2 Ways
- Hamstring Work 2 Ways -or- Ankle Mobility 2 Ways
- Foam Rolling
May 6, 2013
Strength: Press
Skill: Clean & Jerk
Conditioning:
18 Minutes, every minute on the minute,
- Odd Minutes, 3 Cleans @65%
- Even Minutes, 4 Handstand Push Ups (strict if possible) and 4 Dead hang Pull-Ups
Cash Out: 100 Double Unders
May 4, 2013
Today is a rest/make-up day. We encourage you to come into the gym and work on your business. We will have 45 minutes of guided mobility work to sweeten the deal.
Make-Up
or
Mobility:
- Row 2k at an easy pace
- Shoulder Positions Tests + Capsule or End Range Work 2 Ways
- Hamstring Work 2 Ways -or- Ankle Mobility 2 Ways
- Foam Rolling
May 4, 2013
Skill: Headstands & Handstands
Conditioning:
5 rounds for time:
- 10 Push Press (95/65)
- 10 Box Jump (24/20)
- 10 Pull Ups
- 80m Farmer’s Walk, as heavy as possible
