Monday, June 27, 2011

MONDAY. JUNE 27. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)
**SKILL WORK WITH NEWLY CERTIFIED L1 COACH CEDRIC**
-AIR SQAUT
-PRESS
-DEADLIFT 


3.WOD 
*AMRAP 15 MINUTES OF:
2 Suicide Sprint
15 Air Sqauts
15 Presses #95
*Post total number of rounds completed. Scaling may be required for effectiveness, ask coach!!

**CROSSFIT LEVEL 1 CERTIFICATION @ CFSD. AWESOME INSTRUCTION THIS PAST WEEKEND. I LOOK FORWARD TO SHARING ALL THAT I HAVE ABSORBED. LETS KICK SOME "FUNCTIONAL MOVEMENT CONSTANTLY VARIED EXECUTED AT HIGH INTENSITY" ASS BOX!! OH YEAHHHHHH. *click picture to enlarge*

                                                         TODAYS  WHITEBOARD
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2 comments:

  1. BAFKNMANJune 28, 2011 at 3:33 PM

    CEDRIC - 5RDs+2PP (RXd)
    MARTIN - 5RDs+6P (SCALED)
    JOHNNY - 5RDs+10AS (SCALED)
    **SCALED WOD** AMRAP 10 OF:
    1 SUICIDE
    10 AIR SQUAT
    10 PRESS #75

    ReplyDelete
  2. BAFKNMANJune 28, 2011 at 7:44 PM

    BRYAN - 7RDs+1SUICIDE (SCALED)
    *Good shit B. You definitely havent lost much intensity/work capacity so we'll get you back up to RXd in no time at all. We start slow and make a lot of progress along the way. Nice!!!

    ReplyDelete

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