WOD - Monday, 12.8.14

MAJOR ANNOUNCEMENT

It has long been our goal to be more than just a CrossFit gym but to  be a greater community. We are excited to announce that we have taken the first major step in that direction. All of the staff and myself are excited to announce that we have reintroduced the gym: "Active Life Athletics - CrossFit Island Park". We would never have had the opportunity for this transformation had it not been for all of you, the community. Get ready for more programs, more opportunities, and more amazing experiences. Thanks again!

*Anyone who purchased sweatshirts and doesn't want their now, vintage limited edition item can return it for a full refund no questions asked, we have not charged anyone's account and will not until Friday, that should give you ample time to make any returns you might wish to make. If you have any questions ask a coach or email me directly please. 

Lastly, please go into your Box HQ account and update your T- Shirt sizes, the opens are around the corner and we would like to be able to order stuff more in advance this year. Thank you.

 

 

 

Had a moment to catch your breath? Here are some highlights from Sunday's outdoor WOD.

 

              Charles #killinthegame

              Charles #killinthegame

Ball tossing was the "rest" station

Ball tossing was the "rest" station

If my shadow wasn't in it this is frame worthy. Check out the handsome couple pushing the sleds.

If my shadow wasn't in it this is frame worthy. Check out the handsome couple pushing the sleds.

Julia: "i'm not sure if I can push the heavier sled" - It wasn't heavy enough!

Julia: "i'm not sure if I can push the heavier sled" - It wasn't heavy enough!

Warm Up

High knees - 50 Feet

Butt Kicks - 50 Feet

Walking Lunges with Rotation - 50 feet

30 Second Pull-Up bottom hang

12 PVC overhead Lunges

 

Strength

in 18 minutes work up to a heavy set of the following:

1 Bottom Paused Split jerk + 1 Split jerk

*Paused split jerk = 3 second pause at bottom of a dip position = 3 second pause in catch position

 

WOD

CrossFit Games Open WOD 13.4

AMRAP 7 Minutes

3, 6, 9, 12, 15... and so on of"

Clean and Jerk (135/95)

Toes to Bar

 

Accessory

3 sets, 10 reps - Alternating

Prone hip Extension 

Hollow Rocks