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WOD: 21-15-9
Wall Balls 20/14
Burpees
Toes 2 Rings (scaled = flytraps)
CrossFit Hot Springs |
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Warmup: 500 M Row, Shoulder mobility and squat prep for the wall balls ----------------- Shoulder Press - Explosive 8 x 3 reps @70% ----------- WOD: 21-15-9 Wall Balls 20/14 Burpees Toes 2 Rings (scaled = flytraps)
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YES WE ARE AT THE NEW LOCATION STARTING TODAY. 500 QUAPAW AVENUE BETWEEN HAWTHORNE AND ORANGE STREET.
I can't thank everyone enough for all the help you gave me on Saturday. Likewise, for all the help so many of gave me over the past month. I'm trying to put together the nicest facility I can for you all. It's been a lot of very long hours over many consecutive days but I know it's going to be worth it when it all comes together. There's still quite a bit I have left to do this week but everything we need to WOD this week is ready. ------------------- Strength: Deadlift * 1 rep @90%, 1 rep @92.5%, 1 rep @95% *Multiple warmup sets. -------------- WOD: 1/2 Murph* Run 800 Meters 50 Ring Pulls* (Instead of pullups...Put your body in as parallel of a position to the ground as you can.) 100 Push Ups 150 Air Squats Run 800 Meters (Run to 729 Quapaw and back. I'll put a big chalk "400" in the morning.) ** Pullup rack will be shipped hopefully by this Thursday or Friday along with the rest of the new equipment. The rack/cage is "made to order." Class times tomorrow. 8 and 9 AM classes only!!! Then...we start moving everything. Quite a few people can go at once in this wod. It takes about 28 minutes to get through.
2 rounds: 1 min work/30 sec rest and a 1 min rest between the first and 2nd round. Row (cal) Barbell Sh to OH Med ball Situps DU's Barbell Jump Squat Pullups 20 Meter Sprint (10 out and back) Barbell Hang Power Snatch Burpees Start anywhere. Score is total reps of LOWEST scoring round. Warmup: 500 M Row...any mobility you need (10 Min)
---------- Skill: Skin the Cat (15 min) ---------- WOD: 5 RFT (25 Min Time Cap! Yes, actually enforced tomorrow.) 4 Hang Power Cleans 185/115* 8 Vertical KB Swings 70/53 12 Sit Up to Stand Up 16 Calorie Row *Like Tuesdays Snatch workout...use a weight that you can cycle through. Warmup: 400 M Run, Squat Prep, Ankle and Calf Prep for jumps
----------------- Back Squat - Explosive 8 x 3 reps @60% Get depth people...this is light weight!!! ----------- WOD: 21-15-9* Box over Jumps 24/20 Burpees *50 extra burpees for anyone that stops for water during a 21 - 15 - 9 WOD. Warmup: Shoulder prep, Work on foot work for rope climbs if you don't have it automatic yet, warm up to the weight you'll use on the snatches
------------ Strength: Shoulder Press 5 x 3 reps @85% ------------- WOD: 5 Cycles of the following Triplet for 2 Mins on 1 Min off. 5 Hang Power Snatches 135/95* 10 Toe 2 Bars 1 Rope Climb - Scaled is 5 ring rows/pulls or 5 pullups Score = Total amount of reps * Use a weight that you can cycle through the 5 snatches. It's only 2 minutes per round. Warmup: Line/Agility Drills outside, mobility...anyone that participated Saturday probably has sore quads...mash them.
------------ Strength: Deadlift * 4 sets of 10 - 5 to 10 #'s heavier than 07/22/13 * You should do at least 3 warmup sets before getting into your heavy sets. -------------- WOD: For time Row 1000 Meters Run 800 Meters 100 Russian KB Swings 70/53 (Go as heavy as you can, after this week...we'll have more and much heavier kb's for days like this) Run 800 Meters Row 1000 Meters Update on moving to the new location: The concrete walkway/ramp was poured on Friday the 9th. Media blasting was done Wednesday and Thursday. All day Friday and Saturday was spent cleaning up from that. Immense amount of thanks to Nick and Nathan on Friday for all their time and Nick Van Bebber on Saturday. Painted all day today with help from Nathan and with help from Patricia Bradbury and Toby Treat. Toby's expertise was a major time saver with spraying the rest of the primer. He's really good. Supposedly the door is actually being installed tomorrow. If so that will mean that we hopefully would be able to move over there on the off day...Thursday the 15th. Some photos from the past couple of weeks and of what it looks like as of today are below. 2 Person Partner WOD - 30 Min Cap!!!!
(The runs are done together...only 1 person can work at a time for the reps.) Run 400 - Together... 100 Push Ups Run 400 - Together 150 Russian KB Swings 53/35 Run 400 - Together 200 Double Unders or 500 Singles Run 400 - Together 250 PVC Overhead Squats Run 400 - Together Warmup: 800 M Run, Squat Prep for the lunges, Shoulder Prep
3 Rounds NFT (Not For Time) of 5 squats 10 pushups and 15 situps ------------- 6 Rounds For Time 2 Minute Cap w/ 2 Minute rest between efforts 30 Seconds of Walking Lunges...then Max Reps Shoulder to Overhead (no rack) 115M/75 |
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