Monday, 9 January, 2012

Posted by Mandee on January 8th, 2012

9 responses

Warm-up: Row 250 meters then: 3 Rounds Wall 2 Wall Bear Crawl HIgh Kicks 10 Second Handstand Hold Workout: A. Build to a 1RM Snatch; Rest as needed between efforts B. Build to a 1RM Clean and Jerk; Rest as needed between efforts Powerlifting: A.Front Squat- Find a 1RM @30x0; Rest as needed between efforts B. Front Squat- 85% 1RM x 1 set AMRAP @30x0 C. Weighted dip- Find a 1RM @30x0 D. Max Rep ring dips x 1 set "Training With Champions: Part 6" with Mikko Salo and Dan Bailey,CrossFit Journal preview video [wmv] [mov] "One Size Does Not Fit All" with Oceanside CrossFit - video [wmv] [mov]

9 responses to "Monday, 9 January, 2012"

Tracey says:

January 9, 2012 at 1:49 am

Good job on the team practice! I encourage those of you who couldn't make the practice yesterday, to contact one of the coaches to find out what team you are on.

Slade White says:

January 9, 2012 at 5:00 am

I have a feeling Powerlifting attendance will be sparce tonight...and with those only who don't give a flip about the BCS Championship Game.

Slade White says:

January 9, 2012 at 5:14 am

Hey Tracey, you think we could incorporate this into the WODs??? Or sure, you've got muscle ups and double unders...but let's see you do wall balls and then bust out some dubstep for time. :)

http://www.youtube.com/watch?v=LXO-jKksQkM&feature=endscreen&NR=1