Friday, March 9, 2012

Saturday - Photos of you

Kellie and Sarah
Anna, Kellie, Angie
Kalli, Tim C, Sarah
Roland, Brooke, and Anna enjoying (!) some self-massage with the LaCrosse balls.

 We have a normal Saturday class, and then a competition CrossFit Open WOD 12.3 class right afterwards.  We will get started with the first heat by 10:10, and then the second heat by 10:35.  Come in early to get warmed up!

9am WOD 
20 minute AMRAP
100 m Partner Carry
30 (as a team) Dumbbell Power Clean
30 (as a team) Burpees
100 m Partner Carry
30 (as a team) Overhead Squats, PVC
Plank hold
  1. The Rules
  2. This is a partner WOD
  3. During each round of the Partner Carry, each teammate must take a turn…one person cannot complete the entire 200M leg of the WOD. You can carry your partner any way you would like, piggy back, fireman’s carry, etc.
  4. During the first leg, Partner A completes 5 Cleans, while Partner B completes 5 Burpees, then they will switch, until 30 repetitions are met of each (each person completes 15 of each movement)
  5. Same rules apply for the Overhead Squat leg: while Partner A is completing their 5 OHS, Partner B is holding the plank position
  6. Of course everything in this WOD can be scaled accordingly, our goal is 100% participation.
Thank you to BullDog BootCamp CrossFit for the WOD  inspiration.

10 am CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ (20″) 
12 Push press, 115# (75#) 
9 Toes-to-bar
CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

No comments: