DUE TO THE COMPETITION THIS WEEKEND AND ROUTINE MAINTENANCE THAT NEEDS TO BE PERFORMED AT THE GYM, CROSSFIT 916 WILL BE CLOSED UNTIL MONDAY, NOVEMBER 22, 2010.
PLEASE CONTACT US FOR MORE INFORMATION ABOUT THE EVENT. WE HOPE TO SEE EVERYONE THERE...WISH US LUCK!
HAVE A GREAT WEEKEND EVERYONE!
Press Progression
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
More to come in the morning......
"Nancy"
5 Rounds For Time of
400m Run
15 Overhead Squats 95/65
This is our second "Girl" for the week in preparation for the event this weekend. I have a feeling OHS's will show up more in WODs from now on.
There are a few minor changes happening in the gym, get with us if you don't already know so we can get you up to date.
"Annie"
For Time
50-40-30-20-10 Reps of
Double Unders
AbMat Sit Ups
*If you can't do Double Unders you MUST do "Heavy Annie", same reps but
Heavy Single Jumps Ropes
Weighted Sit Ups
Whole lot of great PR's today, Larin and Josh by 4 minutes, Erica by more than 2, and a few other ladies attacked it for the first time Rx'd. GET SOME!!!
5 Rounds For Time
200m Run
10 Tire Flips 250/150
10 Tire Jumps 20.5"
We can't let the tires gather too much dust and webs. Gotta love those Tire Jumps. Best part is when you hit it and ALL your momentum is sucked into the sidewall - a rebounders NIGHTMARE!!!
Next Saturday is the Elk Grove Health and Fitness Fair @ 10 am in the WarriorZ parking lot. We have 2 teams...tentatively... and would like to see any and everyone out there for support.
20 Minute AMRAP of
5 Hang Power Cleans 135/95
10 Wall Balls 20/14
15 Push Ups
This is a WOD produced by our intern trainer Josh. We gave him free reign in creating the WOD and he went for the gold. Let's show him it's not as bad as it looks and ask for more...
For Time
2500m Row
Hope your bum bums aren't too sore from yesterday's WOD.
For Time
250 Burpees .........................? Ha Ha, Just kidding.....
For Time
Complete the following in any way
25 Front Squats 135/95
50 Deadlifts 135/95
75 Knees to Elbows
100 AbMat Sit Ups
So I guess no one fell for the pre-day WOD post. Great job on completing the WOD, now we get to think of how to partition a bit better...
For Time
4 Rounds of
100m Drag Sprints
15 Ball Slams
What better way to kick off the week than to have 2 new movements introduced to our arsenal of already tough WOD's.
Elk Grove Health and Fitness Fair is November 20th @ 10 a.m. Come Support us and the other teams in the battle for the fittest team in Elk Grove.
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