Archive for June 10, 2014

Wednesday 20140611 Open Class

Posted: June 10, 2014 by ladygrape01 in Uncategorized


Mary Jordan kicking some Warrior Dash butt this last weekend!


VERY IMPORTANT NOTE FOR THIS WEEK:  All week, we will be establishing 2-rep max lifts on 4 different movements.  These numbers will come into play over the next several weeks (starting 23 June), so for your continued strength improvements, please LOG THESE NUMBERS!!!!
And, remember this formula,
Weight X Reps X .0333 + Weight = Theoretic one rep max.  You will need that formula down the road…



Make up Monday or Tuesday


Snatch Balance

10 EMOM x 2 reps, with 2 second hold at bottom

Post weight to comments/ LogWOD



10 minute Front Lever Progression



For Time

75 Wall Balls (20/14)

This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more use from your lats.

Gymnastics is all about leverage, so the progressions are based upon how long you make your body. All progressions will have straight arms and try to get the hips level with the shoulders. The progressions are as follows:

-round back/legs tucked into the body
-straight back/legs tucked into the body
-straight back/one leg extended
-straight back/both legs extended in a straddle or V
-straight back/straight legs (ie a legit front lever)

Video courtesy of Paradiso CrossFit.

Post time to comments/ LogWOD



3×10 Pressing Snatch Balance (empty bar)

*Rest 60sec between sets


3×3 Heaving Snatch Balance For Load

*Rest As Needed


2×3 Snatch Balance

For Load

*Rest As Needed


Homework (done on your own outside of class):

1-2 Shoulder Mobility Drills

-Banded Front Rack

-Banded Bully

-External and Internal Rotation

2-3 Hip Mobility Drills

-Banded Oly Wall Squat

-Couch Stretch

-Banded Anterior Hip

-Pigeon Pose

-Banded Hamstring

-Russian Baby makers


Reminder- there is no class this Saturday due to the Summer Showdown