WOD - Thursday, 4.7.2016

 

Man Night is this Saturday!  Come do manly things at the gym

Yoga for CrossFitters Clinic with Yoga Nanda Long Beach

Awesome news! We have reached a partnership with Yoga Nanda in Long beach (Formerly Yoga Long Beach). We always preach that your recovery is every bit as important as your workout and yoga is a great way to spend some time recovering. To introduce you all to the staff and practice at Yoga Nanda they will be hosting a two private workshops for free for our members only, details about time and date are below. You should all take advantage of this!

Additional to these workshops, Yoga Nanda is offering all of our members 20% off on any services they offer. More details on the procedure to use your discount will be discussed in the gym.

When: Saturday, April 16th 12pm-1pm
Where: Active Life Athletics

When: Saturday, May 14th 1pm-2pm
Where: Yoga Nanda Long Beach

Sign up sheet will be on the desk.  Please sign up if you will be attending.

CROSSFIT

Test:
1RM strict chest to bar chin up: If you have a strict pull ups: Weight yourself

If you can't do a strict pull up: Find a max banded pull up using a horizontal band on the rig. Note color of the band, height of the J cups (They are lettered) and what bar you used (Different bars have different heights)

Test:

GHD hold
Side plank holds This is a test of core endurance, correlated with low back pain

This is a test: Passing: -- 2 min unbroken on the GHD, body parallel to the ground, hip bone not supported by the pad. - 1 min unbroken for the side plank How we're going to test this: Get 3 people on the GHD, everyone else does side plank. Start the clock counting down from 2:30 min. At the 1 min mark have the side plankers rest for 30 seconds, then switch sides.

WOD
With a partner 5 min per station 2 min rest between 1) Accumulate as many calories as possible on the Assault bike 2) perform as many rope climbs as possible, one partner works at a time 3) perform as many burpees as possible, one partner works at a tim

SUMMERFIT Challenge Benchmarks!  
Take on these WODs during the 930AM and 6PM classes  -- these will serve to gauge your progress

BAE Watch

"Kelly"

5 Rounds for time
400m run
30 Box Jumps (24/20)
30 wall balls (20/14)

Jacked and Tan

Part A
"Lynn"
5 rounds
Max reps BW Bench press
1 min rest
Max reps strict pull ups
4 min rest

Part B

If you did not max out your deadlift on Wednesday, 5x5 Deadlift, increase weight each set

If you maxed out your deadlift on Wednesday, accumulate 300m total of 1 arm farmer carry at moderate weight, 150m each arm

FITNESS

WOD 1

6 min AMRAP: 5 GHD sit ups, 10m OH walking lunges (25/10#), 5 burpees, 10m OH walking lunges (25/10#)

 WOD 2

3 RFT: 12 ring rows, 24 KB swings (53/35#), 12 burpee box jump

 


 

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