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Friday August 10, 2012

Aiden ~ Intense with the Kettlebell.

Regular hours this weekend!
9Am and Noon Saturday.
Mob Wod 10AM Saturday
11Am Group WOD Sunday
Noon Yoga Sunday

The Nutts Cup takes place Saturday at CrossFit Vancouver. Good luck to Dani, Sunny, Spenser, Viki, Joe and Ty who will be competing. It will be quite the show. Action gets started around 9AM and runs all day. Feel free to check it out!

Today’s Workout: NOTE IF YOURE SORE FROM YESTERDAY SUB PUSH UP FOR ANOTHER BODY WEIGHT MOVEMENT

Warm-up:

25 Back Leg Swings  with Right Leg
25 Back Leg Swings  with Left Leg
25 Side Leg Swings  with Right Leg
25 Side Leg Swings  with Left Leg
25 Front Leg Swings  with Right Leg
25 Front Leg Swings  with Left Leg

Tech

Strength: Power Clean 3 RM
Deadlift 5 RM
Superset the above movements
or
Conditioning: max effort 1000m Row

WOD

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time.  All teammates start on the row . . . which means Teammate B has to wait until Teammate A has complete the 500 meter Row before he/she may begin.  Teammates cannot be performing the gymnastics couplet or the run at the same time.  Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

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