WOD - Friday, 3.20.2015

Announcements!
-- No open gym tomorrow at 5am
-- Any of our members know people who are interested trying CrossFit we are offering a FREE Trial Class Saturday March 21, 2015 at 12:00pm.  Call the office 432-2102 for more info.
-- FNL 4 is next Friday starting at 6PM.  We'll be taking on 15.5.  We strongly encourage everyone to throwdown in this awesome environment.  After party to follow at Jetty in the West End.  Sign-up sheet is at the front desk!
-- The Explosive seminar is coming to Active Life!  Today's workout was a quick preview of some of their teaching techniques.  Signup @ http://xwod.ticketleap.com/kip/ -- 4/18/2015

Results

Awesome job on Helen!

Get pumped up before the WOD -- don't watch before trying to sleep!

CROSSFIT WOD

15.4

RX
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Note: Scaled athletes will use two barbells.  
Note on standards.  The movement is a push press, not a push jerk, no rebending of the knees is allowed!


Warmup
0-6 mins
500m row, or 2 minute air dyne 
1 minute handstand hold 
10 inch worms

6-12
review HSPU standards (set line for RX athletes expecting top scores in gym) and scaling options (push press)
Please watch the standards video below if you will be RX'ing this workout.  Be familiar with the HSPU line and how to set it so we can get this ready to go quickly and keep classes on time!

12-18
w/barbell
10 good mornings
10 clean liftoffs
10 power cleans
10 squat cleans

20-30
Pair up and strategize 15.4
review judging standards

35 - Heat 1

48 - Heat 2
 

We'll be running two heats again and you'll be judging one another.  We'll go over standards for these movements and what you'll need to keep track of!

Note to Judges: Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

Cooldown

3 rounds (not for time)

400m run
20 air squats

lower back / shoulder mobility

 


FITNESS (11am)

3/20/2015
KB warm up
10 halos,
10 circles,
10 RKB swings,
10 on each arm,
10 American Swings,
10 single arm thrusters.

EMOM for 8 min
5 burpee over box

WOD
Chipper, for time
10 pull ups,
12 box jumps,
20 KB Snatches (35/26),
12 box jumps,
20 Clean & Jerks,
12 box jumps,
20 KB thrusters,
12 box jumps,
20 KB swings