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Friday May 5, 2012

Rumour has it there is a class at 6AM at Rocky Point CrossFit. Here’s proof!

Hey Hey! Today is a Rest Day! No rest for you! Unless of course you did WODs the last 3 days, then I don’t want to see you! 😉

Reminder that Errol will be running the first Mobility WOD (MobWod from now on) tomorrow right after the noon WOD. Come and get your limber on! As always, we have the 9AM class on Saturday mornings. Get out of bed, get it done, get on with your weekend!

Your choices for today:

Day 1

Shoulder Press 5-5-5-5-5 reps (try for a 5RM)


For Time:
200 Double Unders / 800 Single Unders
40 Pull-ups
40 Box Jump (24/20 in.)s
40 Wall Balls 20/14lbs
Post total time
Ask your coach about progressions and scaled weights.

Day 2

“The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Day 3

Deadlift 5-5-5-5-5 (going for a new 5RM.)

4 rounds for total reps of:

3 minute AMRAP of:

30 OHS @ 65/45#
30 Double-Unders

Rest 2 minutes after each round


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