Archive for March 12, 2012

Tuesday 20120313 Open Workout

Posted: March 12, 2012 by totactfit01 in Uncategorized
2

Strength

Shoulder Press

20min to get 15 reps at 85% of your 1RM

Any rep scheme, meaning, you can do them one at a time, two at a time, 5 at a time, ect…as long as you finish in under 20 minutes.

For those that do not have a 1RM, we will work to find a weight heavy enough to make 15 reps doable, but rough.

WOD

4 Rounds for time

50 Air Squats

400m run

For the rep to count, you MUST reach full range of motion, meaning, the crease of your hip MUST go past the knee.  If it does not, NO REP!  Only exception is if you do not have the flexability to hit the correct depth.  If this is the case, the coach will set your depth prior to the start.  Once established you MUST hit that depth for the rep to count

Cash Out

Shoulder band stretch

Hamstring band stretch

2 min ea side

A look at (hopefully) five new CrossFit Level One Certificate Holders (we find out for sure by the end of the week).

Once again, this could not have been possible without the great community that is all of you guys!