Wednesday the 12th

Pick one of the following:

30 minutes Run at a light pace
CFCC Class
Rest



Make sure you have registered for the OC Throwndown, NO EXCUSES! Follow this link to register.

Tuesday the 11th

Some of us did a killer WOD yesterday at Crossfit PB. We need to get a better showing on Sundays. Its part of the programming and is great to get out and try something different.

The registration is up and running for the Throwdown. Make sure we all get registered!

Tuesday the 11th.

Warm up: Pistol practice

Skills: High box Snatch
           - Work the "second pull"
           - Up on the toes
           - Shoulders back

Strength: Max Effort Jerk  5x2

WOD: In 12 total minutes complete:

         800m Run followed immediately by AMRAP: 10 DB Thrusters 40/25  30/20
                                                                                    10 Chest to bar Pull Ups
                                                                                    10 Unbroken DU

Sunday the 9th

We will meet at CFCC at 2pm and head to Crossfit PB for a 3pm WOD. I really want to see everyone there!

Friday the 7th

Pick one:

CFCC
Run 30 minutes
Rest
Yoga Tropics at 5:45 (do this one!)

Thursday the 6th

Warm up with toes to bar practice. Work on the kip. Move your head!

Skills warm up: Hand stands and hand stand walking.
                           - Listen to whatever Carrie says!

Strength: Kettlebell/rubber-band bench press. 5x5
               - Go slow and smooth

WOD: If not raining - 3 rounds of 100m, 200m, 300m sprints. Rest 60, 90, 120 seconds respectively.
            - Follow coach Rich's tips and coaching points on pose running.

Tuesday the 4th

Warm Up: Muscle Up segments

Skills Warm Up: Overhead squat

                            - Focus on hips

                            - Tight Core

                            - Shrug your shoulders

Strength: Heavy Back Squat   5x3

                - Get your head in it

                - Use your spotter

                - Slow your decent

WOD: 50-40-30-20-10-20-30-40-50 Double Unders

   In between each round you must complete 2 ground to overhead: 205/115 RX  165/80 Intermediate  (16 minute cap)

Monday the 3rd

Rest Day.