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Monday February 6, 2012

Welcome to another awesome week at Rocky Point CrossFit. Any guesses on the underlying theme in this weeks WODs? Last week was burpees. The week before, front squats. If I had to register a guess, I’m leaning towards double-unders. They have not shown up that much; we got a hint of them on Friday and I just bought a box of new skipping ropes. The universe encourages you to master the double-under!

Today is a “Rest Day”. As always, check the board for for warm-ups and scales.

Day1

400 m Run With 20/10lb Med Ball.

Max Effort 100m Row

Max Effort Pull-Ups or Push-Ups

3 rounds for time of:
10 Deadlifts 275/155-185 lbs
50 Double Unders

Post total time.

Day2

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post total rounds.

Day3

Complete as many rounds as possible in 15 minutes of:

135 pound Push press,7 reps

135 pound Overhead squat, 10 reps

15 GHD Sit-ups Post total rounds

So….I didn’t have a photo collage for today. My apologies. Instead, enjoy this gif of a cat stuck in a sweater sleeve:

 

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