WEDNESDAY. APRIL 11. 2012

                         ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

BURPEE TIRE FLIPS (YES!)
OVERHEAD SQUATS

3) W.O.D
FOR TIME:
5 BURPEE TIRE FLIPS
10 OVERHEAD SQUATS
200M RUN
5 BURPEE TIRE FLIPS
8 OVERHEAD SQUATS
200M RUN
5 BURPEE TIRE FLIPS
6 OVERHEAD SQUATS
200M RUN
5 BURPEE TIRE FLIPS
4 OVERHEAD SQUATS
200M RUN
5 BURPEE TIRE FLIPS
2 OVERHEAD SQUATS
200M RUN

**FOR BOX MEMBERS I WILL POST YOUR LOADS ON WHITEBOARD.
FOR ANYONE ELSE, BEFORE DOING THIS WOD FIGURE OUT YOUR REP SCHEME. FOR OVERHEAD SQUATS, ON YOUR LAST ROUND (2 OHS's), YOUR LOAD NEEDS TO BE AT 80% OF YOUR LAST RECORDED 1RM OVERHEAD SQUAT. FOR EVERY PREVIOUS ROUND SUBTRACT ~5%1RM.

EXAMPLE:

I HAVE A #200 1RM (ONE REP MAX) OVERHEAD SQUAT. THAT MEANS MY 80%1RM OVERHEAD SQUAT WOULD BE #160.  MY REP SCHEME WOULD GO AS FOLLOWS:
10REPS@#120 / 8REPS@#130 / 6REPS@#140 / 4REPS@#150 / 2REPS@#160.
**POST TOTAL TIME TO COMPLETE IN COMMENTS AND LOADS FOR EACH REP ROUND OF OHSs.

 

DOUBLE UNDERS. BEFORE CROSSFIT & YOUTUBE MET.

 

WHITEBOARD

**RAMP WOD**

3 ROUNDS OF:

400M RUN

12 PUSH PRESS #85 (minimum - ask coach)

20 BOX JUMPS 20" (minimum - ask coach)

*POST LOADS UTILIZED IF SCALED UP AND TOTAL TIME TO COMPLETE IN COMMENTS.