A. Overhead squat 1-1-1-1-1
B. 3 rounds:
5 reps of barbell complex: Power clean - front squat - push press - back squat - push press
20 double unders
Thursday, July 24, 2014
JOB WELL DONE!
|There will be no 5:45 am class tomorrow. |
Regular schedule will resume on Monday.
Workout for 7/25/14:
A. Clean & Jerk 1RM
*work up to your heaviest single of the day
B. In honor of Al we will do a modified version of one of the workouts that he WON at the CrossFit Games:
1000 meter row
7 push-jerks (115/65)
*If there are more people than there are rowers available, stagger your starts.
Wednesday, July 23, 2014
AL AT THE CROSSFIT GAMES
Day 2 saw some exciting moments and tough workouts for Al at the CrossFit Games Masters Competition. He started the day by winning the row/pull-up/push jerk workout! That is is second first place finish of the competition, which is an impressive feat in itself! The medball clean/burpee workout was a bit more of a challenge for Al, and he finished the day in 11th place. Tomorrow he will face a chipper workout consisting of wall balls, toes-to-bars, box jumps, and ring dips and a final workout that is yet to be announced. Let's keep sending him the positive vibes and cheer him on to the finish!
There will be no open gym at lunch today. Open gym will run from 5:30 to 6:30 pm only.
Tuesday, July 22, 2014
AWESOME JOB "LIL' SPARTAN"!
It was an exciting day for Al as he competed in the CrossFit Games Masters Competition. The highlights include Al setting a 50 lb deadlift PR at 425 lbs and winning the handstand walk! He currently stands in 12th place and has another big day ahead of him with 2 tough workouts scheduled. The first is a 1000 meter row followed by 5 rounds of 20 pull-ups and 7 push jerks at 125 lbs. The second is a medball clean/burpee couplet where he will perform 21-15-9 reps of 70 lb ball over-the-shoulder medball cleans and burpees. Once again we can all watch the competition and cheer him on via live feed at games.crossfit.com. GO LIL' SPARTAN!!!
Please note the changes to today's schedule
Workout for 7/23/14:
Run 200 meters
Max burpees in remaining time
Rest 2:30 between rounds. Repeat for a total of 4 rounds.
Score is total number of burpees completed.