WOD - Thursday, 4.9.2015

A little video from last week's Hero WOD Friday!

Announcements!

Wrist Wraps are in -- get them at the front desk

This Friday from 1-3PM is the CrossFit Kids open house.  Sign-up sheet is at the Front Desk.  Kids Classes will officially kick back off on Sundays starting on the 19th.

This Sunday we will be doing a Bring a Partner WOD at 10AM.  This person does not have to have any CrossFit experience (we will program this workout to be a burner, but extra inclusive).  This is a great opportunity to bring in a friend who may have interest in joining or learning what Active Life Athletics is all about!  


CROSSFIT (Remember your high socks!!!)
Warmup
Banded Shoulder Warm Up
20 PVC Pass Throughs
10 Squat PVC Pass Throughs
5 Squat Thoracic Rotation (5 each alternating)

With PVC: 10 Overhead Squats
10 Snatch Pull Unders
10 Snatch Lift Offs
10 Hang Squat Snatch

With Empty Barbell:
5 Overhead Squats
5 Snatch Pull Unders
5 Snatch Lift Offs
5 Hang Squat Snatch

*Use lighter bar or PVC for pull unders as necessary.

Who can try and snatch as fast as Luis???  This guy only weights 135lbs and snatches nearly 300lbs in this video.  SPEED


Strength

In 15 minutes, go as heavy possible:

1 Snatch+6 Overhead Squats

*Snatch can be any kind: power, squat, hang are all acceptable. First rep can be squat snatch. If you hit a max early, do it...AGAIN.

WOD
4 Rounds
11 Burpees Over the Bar
7 Hang Squat Snatch (115/75)
3 Rope Climbs

Fitness (11AM)

WARMUP
Hip Mobility Warm up
10 KB goblet squat push out
5 inchworm + 2 push ups

WOD
Run 400m
15 KB swings
10 burpees