WOD 1: EMOTM for 20 minutes:

Odd: 5 Clusters
Even: 9 Hanging Knee Raises

WOD 2: EMOTM for 20 minutes:

Odd: 2 Clusters
Even: 9 Toes to Bar

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Let’s talk about the GRID…

In case you haven’t been paying any attention, there is something call the NPGL (National Pro Grid League).  If you still aren’t paying attention, there is a team in boston called the Boston Iron.  Our very own Jessa Lemoine is one of the members of the Boston Iron and Coach Justin is one of the team’s coaches.  If you haven’t seen some of the freaks of nature coming in and out of the gym lately, it is only a matter of time before you meet some of the other very fit individuals.  Please note that the NPGL is not meant to compete with CrossFit or the CrossFit Games.  The nature of the sport / the grid / is much different than what we know of the CrossFit Games or any CrossFit competitions for that matter.

Let’s talk about it some more tomorrow,

CG

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Skill:  15 mins to find:

Heavy set of 8 Shoulder Press

WOD 1: For time: July Baseline Re-Remix:

10 Cal Row
30 Hang Power Snatch (75/55)
30 Wall Balls (14/10)
10 Cal Row
20 Hang Power Snatch (75/55)
20 Wall Balls (14/10)
10 Cal Row
10 Hang Power Snatch (75/55)
10 Wall Balls (14/10)

WOD 2: For time: July Baseline Re-Re-Remix:

10 Cal Row
10 Power Snatch (75/55)
10 Wall Balls (20/14)
10 Cal Row
20 Power Snatch (75/55)
20 Wall Balls (20/14)
10 Cal Row
30 Power Snatch (75/55)
30 Wall Balls (20/14)

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Dejavu much…

Well you shouldn’t be because these are all brand-new-state-of-the-art-just-out-of-the-package-but-still-in-its-original-packaging-born-on-july-14-2014-and-best-before-july-15-2014-do-it-now-or-forever-hold-your-peas-?-piece-?-peace-?-dawn-of-a-new-fitness-era-re-releases of very similar workouts.

Have a good Monday and a great week,

CG

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Team WOD 1: For completed rounds:

5 mins to complete: 100 Burpees

4 mins to complete: 100 Hang Power Cleans (115/75)

3 mins to complete: 100 Russian Kettlebell Swings (24/16)

2 min to complete: 100 Shoulder to Overhead (75/55)

One minute rest between challenges

Team WOD 2: For completed rounds:

5 mins to complete: 125 Burpees

4 mins to complete: 100 Hang Power Cleans (115/75)

3 mins to complete: 100 Russian Kettlebell Swings (32/24)

2 min to complete: 100 Shoulder to Overhead (75/55)

One minute rest between challenges

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We have had this challenge before…

The first time we did it, I asked for some feedback because I was not sure as far as the rep schemes (whether it would be enough).  Since then, the numbers were moderately adjusted to create a more appropriate challenge.  Please feel free to email me once more with your thoughts about work and rest and if it was too much or not enough.

So I can adjust for the next time,

CG

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