Friday 092713 To Sunday 092913

Friday Night Fights: Go Heavy or Go Home Event Information:
  • Tomorrow from 6:00pm to 8:00pm we will be hosting our Friday Night Fights: Go Heavy or Go Home event.
  • The event is a CrossFit Total (1RM Back Squat, Press, Deadlift) There will be no metcon, only strength!.
  • The last regular class of the day will be the 4:00pm class.
  • If you are participating tomorrow night please arrive no later than 5:30 so you can register.
  • When you arrive, you need to know what your starting weight will be for each lift.
  • There will be no group warm-up. You are responsible for your own warming up.
  • Please, be ready to move swiftly from attempt to attempt and ready to load your own weight or assist others.
  • First lift starts at 6:10pm after a briefing by Murph.

 

Friday (9/27)
WOD Prep:
Reach, Roll, Lift 1 x 10 / Side
 
1. 5 Rounds For Time of:
5
Jerks (155 / 105)
10
Box Jump Overs (24 / 20)
* 12 Minute Time Cap
 
2. Every Minute On The Minute For 15 Minutes
Minute 1 Complete: 1
Muscle Up
Minute 2 Complete: 2 Muscle Ups
Minute 3 Complete: 3 Muscle Ups
* Once you fail restart the ladder at 1 muscle up and begin the climb again.
 
Injury Prevention:
* 2 Minutes Per Side
 
Saturday (9/28)
WOD Prep:
* 2 Minutes Per Side
 
1. 3 Rounds For Time of:
30
Cleans (95 / 65)
30 Burpees
30 Abmat Sit-ups
* 18 Minute Time Cap
 
2. Gymnastics Practice
Work on the following for the remainder of class.
 
Handstand Push Up Skills
- Tripods
- Kicking Up
- Holds
- Walking
 
Pull-Ups
- Kipping
- Hollow Rocks / Superman Rocks
 
Injury Prevention:
Cat / Camel 1 x 15 (Keep it slow and controled. Inhale when you arch your back, exhale when you flatted it.)
 
Sunday (9/29)
WOD Prep:
* 2 Minutes Per Side
 
1. "Morrison"
For Time:
50-40-30-20-10
Wall Balls (20 / 14)
Box Jumps (24 / 20)
Kettlebell Swings (53 / 35)
 
Injury Prevention:
Full Body Foam Roll 1 x 20 Passes Per Body Part
 

 

 

 

 

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