Wednesday, October 23, 2013

WOD - THURSDAY, OCTOBER 24TH 2013

* STARTING SATURDAY, NOVEMBER 2ND WE WILL BE ADDING A COUPLE NEW ADDITIONS TO THE SCHEDULE AND SOME CHANGES!

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM
- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.
- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.
- WE WILL BE SHARING SPACE W ENDURANCE GROUP 
- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM.
- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.
- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.
- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 
- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE

#3. OPEN GYM AT 10:00AM - 11:00AM.

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.
- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD
- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY


DONT FORGET TO GET YOUR PRESALE CASH IN BY FRIDAY FOR OUR NEW SWEATSHIRTS!

video
- GINNY AND MOLLY. Z HITTING SOME WEIGHTED PULLUPS!

- YOU WILL NOT SEE A BETTER STRICT MUSCLE-UPER. I GUESS IM BIASED!


- JUST THOUGHT U GUYS SHOULD ALL WATCH THIS! BODYWEIGHT OF 151# AND A CLEAN AND JERK OF 435#!

WARM-UP
500M ROW (EVERYONE)(SUB 2:00/2:15)
20 WALLBALLS (EVERYONE)
REVIEW AND DRILL SPLIT JERKS (STRENGTH GROUP)
COUCH STRETCH/HIP/HAMSTRING MOBILITY (ENDURANCE)

STRENGTH
SPLIT JERK CYCLE BEGINS!
15 MIN TO FIND 3RM SPLIT JERK FROM RACK

OR (YOU HAVE A NEW DECISION TO MAKE FOR 6 WEEKS)

ENDURANCE
800M RUN
250M ROW
400M RUN
500M ROW
200M RUN

WOD
3 MIN ME WALLBALLS (20/10)
REST 90 SEC
2 MIN ME WALLBALLS
REST 60 SEC
1 MIN ME WALLBALLS


LURONG LIVING WOD LAST ONE!!!!
WILL BE ON THE BOARD TOMORROW WAY TOO EFFING LONG TO PUT ON THE BLOG TONIGHT.

- IF YOU ARE DOING THE LURONG WOD TOMORROW YOU WILL NOT DO THE ENDURANCE OR THE STRENGTH. IT IS A 20 MIN CAP.

RESULTS FROM 10/23/13


2014 PREP TEAM RESULTS!

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