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Main – Boot Camp Only THURTEEN Days until the OPEN! View Public Whiteboard: http://bit.ly/1zmsEut Metcon Metcon (Time) For Time 400m Run 5 Rounds 5 SDLHP 15 KBS 1 40′ Bear Crawl – Pushing 10# Metal Plate 400m Run ****Every 3 Minutes Run 200m, Clock Does Not Stop Rx 53/35# Metcon (Time) 100 AbMat SitUps for Time or 60 GHD SitUps for Time
Main – CrossFit View Public Whiteboard: http://bit.ly/1zmsEdJ Metcon Metcon (AMRAP – Reps) 12:00 AMRAP 20 Double Unders 15 Burpees over the Bar 10 Squat clean Thrusters, 95/65# 5 Chest to Bar Rx+ 115/75# and Muscle Ups Metcon (Time) Cash Out 2 Rounds 400m Run 50 AbMat SitUps (UNBROKEN) Rx+ Run with WB, any weight.
Main – CrossFit View Public Whiteboard: http://bit.ly/1tI5Gk6 Metcon Metcon (AMRAP – Reps) Tabata This Row Rest 1:00 Air Squat Rest 1:00 Pull Ups Rest 1:00 Push Ups Rest 1:00 Sit Ups 8 Rounds Tabata then 1:00 Rest, then move on to next movement. SCORE IS THE LOWEST SCORED ROUND FOR EACH MOVEMENT ADDED TOGETHER.
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WOD for Wednesday, April 8th, is... A. 4x8@60% Press – (Reps don't have to be UB, but no more than 10sec rest) Rest 2 min between each set B. For Time 3 Rounds 20 Wall Balls 20/14 200m Run 20 Pull Ups 200m Run C. Tabata Mashup Barbell Bicep Curls Dead hang from Pull up Bar
Ladies what do you think? http://breakingmuscle.com/womens-fitness/the-female-guide-to-getting-lean
S3 Conditioning Wednesday: A) 10 Minute AMRAP: 5 Deadlifts (185/125)(135/95)(115/85) 10 Bar Facing Burpees 15 Mountain Climbers Per Leg -Rest 3 Minutes- B) 10 Minute AMRAP: 5 Hand Release Burpees 10 DB Power Snatch L (40/25)(35/20) 10 DB Power Snatch R (40/25)(35/20) 15 Wall Balls (20/14)(14/10) -Rest 3 Minutes- C) 10 Minute AMRAP: 5 Hand Release Burpees 10 Push Press (95/65)(75/55) 15 Calorie Row
Fear is one of the biggest obstacles in the gym! Fear of failing, fear of not being good enough and fear of even trying a new movement. Here are is a great article to help those who are fearful about going upside down in that handstand.
CrossfitWV is hosting the WV State Powerlifting Championships on May 2nd and we need volunteers to help make sure the event goes well! We will need people to help with admissions, concessions and selling tshirts, as well as some strong volunteers to be loaders and spotters for the lifters. Please let Caroline or Kaitlin know if you would like to help and please attend a volunteer meeting this Thursday following the 6:30 class. Thanks!
Even though the Open is over, here are some interesting facts and now we all wait to see who and what teams will move forward for each Region over the next couple of weeks. As well as all those in the Master's Division as they prepare for qualifiers. Who are your favorites in the South East and who would you like to see take the TITLE at The CrossFit Games this summer in Carson?