Thursday 11/14/2013 WOD
Warm up
3 Sets of
1 Min Each
Jumping Jacks
Hollow rocks
Back wards alt lunges
Plank
Strength/Skill
EMOTM 10 Mins
HSPU
PISTOLS
5 HSPU ODD MIN
6 Pistols EVEN Minute
-Scale HSPU w Ab Mats
-Kick up to wall and hold for 20 secs
-Pistols use a plate for counter balance
-Hold on to rig
-Place plates underneath you
-Side step onto 20 inch box
Training (Met-Con)
Complete the following for time
30 Toes to Bar
30 Hand Release Push ups
10 Weighted Alt Lunges (each leg)
20 Toes to bar
20 Hand Release Push ups
20 Weighted Alt Lunges (each leg)
10 Toes to bar
10 Hand Release push ups
30 Alt Weighted Lunges (each leg)
Scale options
Scale T2B w knees to elbows
Scale # of reps
Dave did FRAN!
He upheld his word that if we hit $5000 towards Barbells for boobs he would take on CrossFit’s infamous workout. Sub 10 mins! Awesome job to our strength coach Dave! Great job to everyone who participated with him and to those who came down to support. What great night! Amazing display of community yet again EVF!
2013 11 13
13:08 RX
Notes from this morning:
1. The alt lunges are PER LEG
2. Hall and Oates is considered workout pump up music
3. Somehow Coach Blair got the class finished with time to spare. I can get used to that.
Well the blog does say (each leg) 🙂
Nice job pal! Finishing early is always a great thing.
I can’t get any work done today. I’m still disturbed by the image of Dave doing Fran in his girly tank top. Great job pushing through Dave!!! Next year you can do Fran again and we’ll help you get your kip on by then.
12:30RX. Hall and Oates is good but I still prefer Duran Duran.
Am I the only one who likes to work out to house music? Ill man up and say it…. music from my club days is still lingering.