***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Tuesday 2APR2013
OYL WORK:
2 Snatch Balances @ 70% EMOM
x6
(VIDEO DEMO FROM CATALYST ATHLETICS - SNATCH BALANCE)
METCON:
RIVER RUCKUS WOD #3
6 minute AMRAP:
800m Run
MAX Rep Overhead Squats (M-115#/F-75#)
*Score total number of Overhead Squats completed
COOLDOWN:
Sledge Hammer Tabata (20:10 x 8)
***THERE WILL BE A NOONER TODAY (WEDNESDAY 12SEP2012).***
CFS WOD - Wednesday 12SEP2012
METCON:
"2009 CrossFit Games Hell's Half Acre Regional Qualifier WOD #2"
50 Chest-2-Bar Pull Ups
50 Burpees
*Chest MUST TOUCH the bar...athletes will scale C-2-B Pull Ups as needed in order to make this happen.
**Reps may not be partitioned.
WORKING COOLDOWN:
Sledgehammer Tabata Tire Beatdown
20 seconds "ON"
10 seconds "OFF"
x8
Hayden (Team CFS 2025) got a big ol' 100 on his math test yesterday. When asked did he study for it..."Nah, I just winged it."
CFS WOD - Thursday 28JUN2012
SKILL:
15 Minutes of Snatch work
*Focus on the Catch with an emphasis on the Hips (Snatch Balance, Power Snatch, Quick Hip Drills, Etc.)
METCON:
400m Run
15 Ring Dips
10 Hang Squat Snatches (M-115#/F-75#)
x3
EXTRA DOIN' WORK...WORK:
Sledgehammer-2-Tire Beatdown Tabata
(20 Seconds ON / 10 Seconds OFF x 8)
