Thursday 8/28/2014 CrossFit Workout of the day
Warm up
30 Min Open Gym
Focus work
HSPU
Kipping
Muscle up progressions
Double Unders
Mobility
Training
“EL Fuego”
500 Meter Row
50 Toes To bar
50 HR Push ups
50 Box Jumps (24/20)
50 OH Squats (45/35)
500 Meter row
*3 Burpees EMOTM*
Starting at 0:00
Scale options
Scale # of reps
Scale TTB/ K2E
Scale height on box/Step up
Sub OHS w Back Squats (45/25)
2014 08 27
Loved the open gym. Really got a chance to work on my HSPUs!
WOD finished in 25:20 (approx).. Thanks Nicole for keeping us alive on this WOD, it was a dooooozy
After a year of crossfit I have FINALLY managed to overcome my fear of being upside down and kicked up to a handstand unassisted 🙂 Now I need to get on those HSPU!! Needed that open gym.
The WOD was a doozy. I got to 32 OHS. We had a 22 min time cap.
AWESOME JOB JOANNA!!!!!!!!!!!!!!!!!!!!!1
🙂 thank you, thank you!
Thought the open gym was an awesome idea and hope to see it more in the future, but i am still terrible at DUs even with extra practice.
Got through about 20 OHS, and was time capped at 22 minutes.
Great WOD, great energy in the 7AM. Wow, T2B were a killer, it was an uphill battle the whole way after them.
Nicole, great job today keeping us motivated on a WOD that was tough to coach, love your classes. James, you have a talent for programming WOD’s that don’t look too bad until about half way through, how do you do that, and why don’t I learn???
Finished in the cap with about 20 seconds to spare. 24:40 call it RX’d.