Archive for September 18, 2015

Saturday 20150919 Community WOD

Posted: September 18, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD! All individuals with access to the field house (and within the field house age requirements) can participate. All movements will be instructed before the WOD, are non-technical for all fitness levels, and are still scalable if necessary.

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Also, don’t forget to register for the Festivus Games coming up on Oct 17 at Unrelenting CrossFit in Papillion. At Festivus Games it’s not necessary to scale the events. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift..just how much? Registration is available online here.

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S/S/S:

Prep for WOD.

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WOD:

Community Partner WoD #3

4 Rounds for Time

-Partner run 400m with one med ball, share carrying as needed

-60 Air Squats

-40 Burpees

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Scaling Options:

Choose your team med ball weight.

Air Squat – to range of motion limitation

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Xtra:

Handstand hold competition.  Suggest free-standing.  Can begin clock by kicking up to partner’s hands; clock starts when partner releases legs. Good opportunity to practice falling from HS safely.

Friday 20150918 Open Workout

Posted: September 18, 2015 by eweirick in Uncategorized
Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Snatch Drills

Drop/Balance/Foot Work

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Videos courtesy of CrossFit Weightlifting Trainer Course.

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WOD:

Power Snatch

5, 5, 3, 3, 2, 2

Video courtesy of CrossFit Weightlifting Trainer Course.

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Scaling Options:

None. (Goal is to make each rep.  If you fail to complete a set, either stay at that weight or drop for next set.)

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Xtra:

10 min Skin the Cat Practice