CrossFit Games WOD 12.1 Will take place at the box on Saturday at all of the regularly scheduled classes. If you are having trouble signing up for class, please come anyway, we will be running the workouts in heats and will be able to accomodate you.
Friday WOD:
“Annie”
50-40-30-20-10
Double Unders
Situps
Post time to comments:
Compare to: 110506
If you are registered for the Open, we will run it in heats during each of the Saturday Morning classes. I’ve increased the class limit for Saturdays during the open. Please note, we will be running these workouts in heats so please plan an entire hour. It might not take an hour, but if we run 3 or 4 heats per class it may run right into the hour.
If you are registered for the open and the class is currently full in Zen Planner, please come to class anyway. We will get your workout in one way or another.
If you absolutely cannot make it to class on Saturday, please shoot me an email.
Todd
A) Death By 10 Meters
With a continuously running clock run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minute…. continue until you cannot complete the distance within the minute.
Post total number of minutes achieved.
B) Not for time
50 Hollow Rocks
50 Supermans
50 Front Leg Levers
50 Supermans
Coach’s Notes: So for example, at the 1 minute mark on the clock you will be running 20 meters, at the 2 minute mark, you will run 30 meters, etc… Every 10 meters touch the ground and change directions. Whatever time is remaining before the next minute is your rest.
Compare to 110901:
Last Day to Sign up for the Open!!!!!
Clean Complex:
3-3-3-3-3
Coach’s Notes: For today’s complex, 1 rep or cycle = Deadlift, shrug, shrug, shrug, hang squat clean. The video posted is how to execute one cycle (minus the 2 jerks). Do it for 3 cycles. So each round will consist of you steppinp up to the bar: do a deadlift, shrug it 3 times, do one hang squat clean. repeat that cycle twice more to finish your round.
Post load for each round to comments:
Reminders: Holiday Hours only on Monday. 8 am , 9 am, 10 am kids class. Please register as event.
In Teams of two complete the following work:
100 Pullups
200 Pushups
300 Situps
400 Air Squats
Coach’s Notes: Only one person can be working at one time. The other person must be resting in plank position. Team can strategize on how best to complete the task, but a team must complete one station before moving on to the next. Come up with a team name and tagline.
Post team name and time to comments:
Reminder: Monday we have holiday hours. 8 and 9 am class only. 10:00 AM Kids class. Please register as EVENT.
Jim Jeffries tickets went on sale today. Did you get some? Better hurry, it will sell out. Should be a lot of fun. the link for ticket sales is in the previous post.
AMRAP 14
7 Strict Pullups
7 Shoulder (strict) Presses 95/65
Post total number of rounds to comments:
Coach’s Notes: If you don’t have a strict pullup, today you may do kipping pullups. Your first scale however is to do a chest to bar pullup. For the press, maintain the strict shoulder press as long as possible. Note in comments exactly when you broke to push press. Once you start push pressing, do not go back to the press. But make sure you note exactly where you made the change in the comments.
Reminder: Monday classes are holiday hours:
8 am, 9 am, 10:00 AM Kids class only. Please register as EVENT online.
Tickets for Jim Jeffries goes on sale Friday at noon. Friday Night April 20th at the State Theater in Falls Church. Great venue, great comedy, great friends. Fun time for all. Buy tickets here
Friday WOD:
A) 2K Row
B) Skill Work: Pick two and work them. Coaches, you have full authority to enforce the burpee penalty for anyone not working their skills. Handstands, Handstand Walking, Pistols, Rope Climbing, Muscle Ups/Transitions or Box Jumps, Double Unders. Bupree Penalty = 15 Burpees 1st violation.
Compare to: 110525
Jim Jeffries will be performing at the State Theater in Falls Church on Friday Night April 20th at 8:00 PM. Jim Jeffries is one of the funniest comics of all time and recently did an HBO special. I can’t remember laughing so hard. His humor is definitely inappropriate so if inappropriate humor offends you, this might not be for you.
Tickets go on sale tomorrow at noon. I suspect it will sell out. I’ve talked with a handful of people about this so I know there will be at least a dozen people so far who will be going.
Come join us out for a night of fun and great laughs. You can buy tickets here tomorrow at 12:00 PM.
This upcoming Monday we will operate on Holiday Hours:
8:00 AM Class
9:00 AM Class
10: AM KIDS Class
PLEASE REGISTER AS EVENT!
