WOD: 9-27-13

by: Gino Escalante in: WODs
26 Sep

 

 

Strength:  For maximum speed:

Back Squats (8 sets of 5 at 75% of 5RM)

and

Hang Power Clean (8 sets of 5 at 75% of 5RM)

or

Power Clean (8 sets of 5 at 75% of 5RM)

and

Push Press (8 sets of 5 at 75% of 5RM)

or

Split Jerk (8 sets of 5 at 75% of 5RM)

1: For max reps:

1:30 AMRAP of Straight Arm Kettlebell Hold Squats
1:30 AMRAP of Push Ups

Rest 1 minute

For time: The number of Straight Arm Kettlebell Hold Squats and Push Ups performed

2: For max reps:

1:30 AMRAP of: Toes to Bar
1:30 AMRAP of: Reverse Wall Climbs

Rest 1 minute

For time: The number of Toes to Bar and Reverse Wall Climbs you just performed

==

Paleo challenge…again…

Please read the rules (all of them).  Click on the links (all of them).  The challenge starts on the very first day of October and goes for 30 days.  Please note that this challenge will be different from other paleo challenges out there (even the one we have done):

  • There is no workout at the beginning or the end of the challenge
  • We are doing a COLOSSAL amount of testing at the end of the month so don’t worry about it
  • The prize is you get to live a longer and happier and healthier life and be fitter than all of your non-crossfit friends
  • That last one is pretty much the only thing you are looking for anyway, so i’ll stop the list here

Go ahead and sign up!  If you have any questions that are not addressed in the document, please feel free to e-mail me at gino@reebokcrossfitbackbay.com.  One last note about this, but in case you were not aware, we are going to hold a nutrition seminar:

  • Sunday October 6th
  • 1 PM
  • Box 2
  • Be there…

Or be an quadrilateral shape that measure the same in length as it does in width,

CG

==

 

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