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Tuesday 140114

13
Jan

Tuesday 140114

Prayers for Kevin Ogar

As most of you may know CrossFit Athlete and Coach Kevin Ogar, suffered a sever injury over the weekend while competing in the OC Throwdown.  He missed a snatch and the fell on his back, which resulted in a complete severe of his spinal cord at T11-T12.  Kevin is an extremely hard working man, however he doesn’t have health insurance.  Therefore this Wednesday we will be performing a WOD in his honor and raising money to donate to the fund that is already set up.  Now you don’t have to participate or be present on Wednesday in order to contribute to this fund.  A fund has been set up at https://fundly.com/kevin-ogar-s-recovery.  Our community is an amazing thing that most people can’t even comprehend, please go to the website and donate whatever you can.  

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Bent Over YTL x 10 ea
  • Plank Hold x 30-40 Seconds

Strength:

3 Sets:

  • Bench Press x ME @ 80% of 1 RM

Skill:

WOD:
For Time:

  • 800m Run
  • 30 Deadlift 135/95
  • 30 Shoulder to Overhead
  • 30 Deadlift
  • 800m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Bent Over YTL x 10 ea
  • Plank Hold x 30-40 Seconds

Strength:

3 Sets:

  • Bench Press x ME @ 80% of 1 RM

Skill:

WOD:
For Time:

  • 800m Run
  • 30 Deadlift 135/95
  • 30 Shoulder to Overhead
  • 30 Deadlift
  • 800m Run
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:

Three sets, not for time, of:

  • Kipping Handstand Push-Up x 10-12 (working on movement efficiency – make these as effortless as possible)
  • Double-Unders x 40-50
  • L-Sit x 45-60 seconds

Strength:

A) 12 Sets: (EMOM)

  • Snatch + Overhead Squat @ 75-80%

Skill:

WOD:
A) Ten sets Each For Time:

  • 100m Run
  • 2/1 Muscle-Ups
  • 4 Push Press 115/75
  • 8 Burpees Over the Barbell
  • 4 Push Press 115/75
  • 2/1 Muscle-Ups
  • Rest 60 seconds

B) 6 sets For Total Reps:

  • 30 seconds Hand Release Push Ups
  • Rest 30 seconds
Additional:
  • 10 Minutes Mobility

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