WOD - Wednesday, 6.10.2015

Melbel #dying

Melbel #dying

Summer 2015 Event Schedule!!

Starting Saturday June 20th and for the following 2 weeks we will be doing our own version of the 2007 CrossFit Games!!!

The 2015 Active Life Games

Event #1 Saturday June 20th 
CrossFit Total (1RM: Back Squat/ Shoulder Press/ Deadlift)

Event #2 Saturday June 27th Jimi Gubelli 5km race

(There is still time to sign up for the race at the desk in the gym.  Registration is $25.00 and will be collected this week)

Event #3 Saturday July 4th -  For time:  1000m row then 5 Rounds of 25 pull ups, 7 Push Jerks (135/95#).

We will rank everyone performance for each event as well as a final rank for those who do all 3 events to crown the Overall 2015 Active Life Games Champion

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Starting July 11th and for the following 7 weeks we will be doing a Fit for Summer Team Challenge.  This will be similar to the Team Challenge from last year.  We will have 4 different teams with Team Coaches who will help motivate and lead your TEAM to a successful finish.  The best team will be crowned Winner!!!

If you are interested in being on team sign up at the desk, entry fee will be $20.00.

More information to follow.

CROSSFIT -- ROPE CLIMB DAY -- BRING PROTECTION!
WARMUP

Run 400m
5 Kossacks with 5 second hold (each leg)
5 Elbow to Instep w/rotation
20 Single Leg Toe Touches

With an empty bar:

2 sets:
10 Goodmornings+10 Jumping Squats

STRENGTH
8x2 Dynamic Back Squats@60-65% of 1RM

*30 seconds rest between sets

3x6 Romanian Deadlifts @ 55% of 1RM Deadlift

WOD
Run 800m
8 Rope Climbs
8 Thrusters (115/75)
Run 400m
4 Rope Climbs
4 Thrusters (135/95)
Run 200m
2 Rope Climbs
2 Thrusters (185/115)

Accessory:
3x1 minute Banded Ankle Distraction (each leg)
3x10 Weighted Step Ups (each leg)

Klokov hitting a 423lb thruster

FITNESS (11AM, 7PM)
10m KB OH walk on each arm, 10 KB swings, 20m goblet KB walking lunge, 10 KB swings, 12 KB squat push out, 10 KB swings

WOD 1
3 rounds of 12 dips,12 ring rows, 12 hollow rocks, 6 candle sticks

WOD 2
Run 200m, 20 Toes 2 bar, Run 200m, 20 Burpees, Run 200m, 20 Kb Swings (53/35), Run 200m, 20 sit ups,