WOD for Monday, March 10, 2014
WODs at 6, 7, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Living Social CrossFit at 9:30 am & 3 pm
Barbell Club from 7:30 to 8:45 pm
- Coach Paul will hold a Running Clinic Saturday, March 15, from 1 to 4:30 pm. Topics include mobility and stretching, the elements of running, running drills, running form (including recording and critique), and a group workout. Fee is $45 for members and $55 for non-members.
- Be sure to record your score for 14.2!
A special thanks to coaches Liz, Emily, and Chris for leading sessions this past weekend!
5 X 5
Work up to a heavy set of 5 reps. You may complete a full squat clean for your first rep. Ensure that you squat below parallel. Extend your arms once you extend your hips. Be sure to lock out elbows at top of press.
Row or run 1K
Squats (back, front, or overhead)
Pulls (dead-hang pull-ups, negative pull-ups, kipping pull-ups, jumping pull-ups, or ring rows)
Jumping rope (100 double unders or 300 single unders)
For squats, mix it up, i.e., attempt to complete a variety of squats. You may do the same for pulls, i.e., complete dead-hang, kipping, jumping, etc. For those of you still attempting to master double udders, you may count double under attempts.
Scale up to 21-18-15-12-9 or scale down to 15-12-9-6.