MONDAY, JANUARY 14TH 2013

* CROSSFIT OPENS START IN LESS THAN 8 WEEKS. LETS MAKE SURE TRAINING BY EVERYONE IS STEPPED UP A NOTCH AND READY TO ROCK AND ROLL.  SEE EVERYONE TOMORROW.

** HAPPY BIRTHDAY ANGELA SKUDIN!

RESULTS FROM 1/12/13 - COMPETITORS WOD

MEATHEADS DISCUSSING SAT MORNING OPEN GYM.

"THE MEETING OF THE MINDS"

WARM-UP
1 MIN DOUBLES
THEN:
3 ROUNDS
10 AIR SQUATS
12 PUSHUPS
14 ABMAT SITUPS

TEACH
HANG SQUAT CLEAN

COACH'S STRETCH
HAMSTRINGS
QUADS
LOW BACK
SHOULDERS

STRENGTH
5 MIN TO WORK UP TO WEIGHT
BACK SQUAT 3X5 @ 91%
- 1 SET EVERY 2 MIN

WOD
10-9-8-7-6-5-4-3-2-1
HANG SQUAT CLEANS (155/115)
BURPEES


COMPETITORS

A. SNATCH
80%X2X1, 85%X2X1, 90%X2X1, 95%X2X1, 90%X2X1, 80%X4X1

B. CLEAN AND JERK
75%X2X1, 80%X2X1, 85%X2X1, 90%X2X1, 85%X2X1, 75%X4X1

* REST 30-60 SEC BETWEEN SETS.

WORKOUT 
BUY IN = 10 RING MUSCLE-UPS
THEN
4 ROUNDS
12 C2B PULLUPS
8 BOX JUMPS (30/24)
CASH OUT = 10 RING MUSCLE-UPS

* COMPETITORS IF YOU CANNOT DO MUSCLEUPS YOU WILL DO THE GROUP WOD
AND YOU WILL BUY IN AND CASH OUT OF THE GROUP WOD WITH 25 C2B PULLUPS.

- REST AS NEEDED.

CONDITIONING
TABATA ROW FOR METERS X 2
TABATA = 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF.
REST 3 MIN AFTER 1 FULL TABATA RD