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Saturday 131012

11
Oct

Saturday 131012

All Class Times are normal, there are NO Cancellations!!!

Essentials

Strength/Skill:
Warm Up:3 Sets:

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

Then

3 Sets:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R

Strength:

Skill:

WOD:
Team WOD Designed by Coach in Class!!!’ 
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

Then

3 Sets:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R

Strength:
Skill:

WOD:
Team WOD Designed by Coach in Class!!!’ 
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Rds NFT:

  • Double-Unders x 40
  • Muscle-Ups x 3-6
  • Toes to Bar x 10

Strength:

4 Sets:

Skill:

WOD:
For time:

  • 1000m Row
  • 50 Back Squats 135/95
  • 50 Chest to bar Pull Ups
Additional:
2 sets:

  • Death Marsh x 10-12 Steps ea.

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