Posted July 10, 2012 By Catina
A special shout out and thank you to Coach Kip and Coach Britt for agreeing to run a modified schedule while we are off at the Games this weekend. Please make note of the changes to class times:
Friday, July 13th: Only 8:15 am and 5 pm
Saturday, July 14th: Only 9 am and 10 am adult classes. NO C2 Kids class.
Sunday, July 15th: Only Open Gym at Noon
We will resume our normal schedule on Monday the 16th. Don’t forget to tune into the Games. Coverage will can be found on ESPN 3 and you can get updates by visiting http://games.crossfit.com/
Posted July 10, 2012 By Gonzo
Sumo Deadlift Speed work
@55% of 1 Rep Max
3 Sumo deadlifts rest 30 seconds
AMRAP 12 Min
3 KB Swings (53/35)
3 Box Jumps (24/20)
6 KB Swings
6 Box Jumps
9 KB Swings
9 Box Jumps
12 KB Swings
12 Box Jumps
15, 15, 18,18, 21, 21,
For today’s buy in we going to work on speed strength work. That means for 12 sets, you will perform the sumo deadlift @ 3 reps and @ 55 percent of your max deadlift with 30 seconds of rest. The goal is to perform each one of these lifts with maximum speed. The speed of movement, plus the volume of work perform without overtaxing or going to failure is the point of this buy in.
For today’s workout we are going to perform a simple 12 minute couplet. This WOD works like this: You will start with 3 KB swings, then 3 box jumps, then 6 and 6, then 9 and 9… etc. The work will keep going up by 3.
For the cash out we are going to stretch.
Filed in WOD's | Tagged: Couplet