Wed 1/8/2014 WOD
Warm up
2sets of
1 Min Each
Double Unders
Air Squats
Strict pull ups
Planks to push ups
Strength/Skill
8 Min EMOTM
ODD Min 5 HSPU
Even 10 Chest to bar pull ups
Scale’s will be listed in class
Training (Met-Con)
“Good golly Miss Molly”
5 Rounds
3 Min AMRAP
6 Power Cleans (135/95)
6 Push ups
6 Leaping Lunges
1 Min Rest
Scale options: Scale load on PC
Sub PC with Kettle bell swings
The open is upon us. If you are interested in giving this years CrossFit open your best effort feel free to join us this Saturday for a meeting at 2pm. In this meeting we will discuss what the open is, how to prepare and train, standards and what to expect. If this is not your first open and are looking to really give it your best shot, this is a meeting you are not going to want to miss. Lots of solid info regarding training, programming and tips for a successful run. Gonna be a fun 2014 round here! Please shoot me an email to RSVP for the meeting. james@evfperformance.com
2014 01 07
10+6 RX – got real spicey towards the end
15+2 @ 75. Was definitely a good one!
11+7 RX
Man, I hate lunges!!!
15 + 1 RX
Started questioning everything about why I CF by round 3. That’s why I love this stuff.