Announcements Monday 1/19 CF Teen at noon CF Kids at 1:00pm LuRong Benchmark WOD is happening Monday 1/19/15...all day long. We will be judging each other, just like we did for the last challenge. Mini-WOD this week: Max double unders in 5 minutes (Rx+=tripe unders, non-Rx=single unders Do at your own convenience, add extra performance and post your time. If participating in LuRong, post to the leaderboard after logging in Acme CrossFit - CrossFit Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals. Martin Luther King, Jr. I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character. Martin Luther King, Jr. View Public Whiteboard: bit.ly/1uhpMN4 Warm-up 50 double unders 3x 10 scap depressions 10 squats 10 good mornings (PVC, bar, light weight?) Weightlifting Deadlift (1x5@75%, 1x3@85%, 1x1+@95%) Metcon LuRong New Year Test (AMRAP - Rounds and Reps) 7 minutes 5 front squats 7 bar facing burpees Movement Details - Men 7 Minute AMRAP of: Level III (3) 5 Front Squats at 155 lbs 7 Bar Facing Burpees Level II (2) 5 Front Squats at 95 lbs 7 Bar Facing Burpees Level I (1) 5 Front Squats at 65 lbs 7 Bar Facing Burpees Movement Details - Women 7 Minute AMRAP of: Level III (3) 5 Front Squats at 115 lbs 7 Bar Facing Burpees Level II (2) 5 Front Squats at 65 lbs 7 Bar Facing Burpees Level I (1) 5 Front Squats at 35 lbs 7 Bar Facing Burpees Mobility Pigeon on the wall Couch stretch Long back stretch over a foam roller or medicine ball
Posted on: Mon, 19 Jan 2015 05:15:14 +0000
Trending Topics
Recently Viewed Topics
© 2015