HOPPER FRIDAY
Pick 2 movements from the hat and complete 3 rounds
THEN
Pick 2 MORE movements from the hat and do 3 rounds
OR
CrossFit Open Games WOD 11.6
7 Minute Cap
3/6/9/12/15/18/21/24... Reps of
Thrusters 100/70
Chest-2-Bar Pul Ups
THEN
Pick 2 movements from the hat and do 3 rounds
For Loads
Complete 2 Deadlifts every 30 seconds for 10 mins*
2 Minute Rest
Complete 2 Push Presses every 30 seconds for 10 mins*
*increase loads at half way point and last 2-4 rounds
*bar must be cleaned from floor, no squat rack
Since we recently purchased a plethora of Rogue bars and a No Limits Timer, this one seemed only perfect for the day. Don't be over zealous and put on too much weight.
Saturday is the Elk Grove Western Festival Parade and we have a spot in it. Call me for details
Tabata Stuff
Tabata Sit Ups
2 Minute 270m Run
Tabata Box Jumps
2 Minute 270m Run
Tabata Push Ups
2 Min 270m Run
Tabata Wall Balls 20/14
You ladies asked for it, now get in here and DO IT. Yeah that means you RENEE, KIMBO, ERICA, AND CAMILLE!!!
For Time
5 Rounds of
270m Run
10 OHS 95/75
10 Pull Ups
Overheads were kinda dicey, guess we'll be doing more of those.
12 Min AMRAP of
4 Ring Dips
8 Reverse Lunges
12 Flat Sit Ups
To those of you who wanted the extra credit and go for 20 minutes, I WARNED YOU!!! The foam rollers are available in house, go in the corner and roll in shame...I mean pain.
CrossFit Games Open WOD 11.5
20 Min AMRAP of
5 Power Cleans 145/100
10 Toes-2-Bar
15 Wall Balls 20/14
...more to come....
For Time
400m Run
5 BEAR COMPLEX Reps
* Do 3 Rounds Standard / 5 Rounds for BEAST MODE. Weight stays the same for the BEAR COMPLEXs throughout the WOD
I ALMOST forgot how much fun BEAR COMPLEXs are.
You probably can't see it very well but Kim Price got a TRIPLE PR DAY on Monday in the CrossFit Total, and she wanted to share that with you. Good Job EVERYONE, no one walked away without a PR.
Hopper Day
Pick 3 slips from the hat
Do 4 Rounds of whatever it says
Good Luck with the WOD and the drawing
I think Pro and Andy take the cake on this one.
Pro - 4 Rds - 10 heavy Deadlifts, 15 Hands Off Push Ups, Row 30 Cal
Andy - 4 Rds - 10 Power Cleans, 10 Handstand Push Ups, 5 BEAR Complex Reps
Josh did a "tester" pick and got the most depressing WOD
4 Rds - 10 Thrusters, 15 Wall Balls, 20 Burpees....FML!!!!!
"Fight Gone Not So Bad"
Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 20
AbMat Sit Ups
Row For Calories
We sat down and decided that doing a straight up Fight Gone Bad would be too shoulder heavy and that MAYBE something MORE Midline specific would be wonderful to test out as well. At the same time we wanted to minimize transition times, so that knocked out toes-2-bars and GHD's. Either way, this was a grim reminder of how "FUN" FGB can be.
The kids in the 9 o'clock hour had a little too much fun with the chalk bucket...
I haven't updated the website ON PURPOSE people!!!!! We are in the first week of the Inches Rounds & Pounds Challenge and until this morning, not everyone had done the Rounds portion of the Deal. We all knew there was a CrossFit Total and a measuring, but I couldn't spoil the Reps WOD for those who hadn't done it.
I'm sure any random website scanners are looking at this and scratching their heads. That's OK, us in the gym know EXACTLY whats going on, right guys and gals!?
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