Thursday December 13th 2012

During a pistol squat some athletes prefer to grab their foot to help with balance in the bottom position

Today is FREE friends and family workout. Bring a spouse, friend, co-worker or anyone looking to get a little dose of Crossfit. The workout is for all levels and can be easily scaled for lower level athletes. Hope to see a few new faces.

Thursday December 13th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

A. 3 rounds of:
20-30 sec L-sit or support position on parallettes
rest 45 sec.
10-15 Supine ring row with feet elevated
rest 45 sec.
20 shoulder touches while inverted in static handstand
rest 45 sec.

B. “Fa la la la la, la la la la”
For time:
21-15-9 reps of:
Dumbbell front squat (50/35)
Parallette handstand push-up

– HSPU are with parallette set up over a 45# plate plus an ab-mat

Recovery/Mobility/Flexibility
Spend up to 5 mins in the bottom position of a static squat. Ass to grass folks!

Barbell Club
3-Position Clean (floor, below knee, above knee) – Build up to a heavy single
Clean Pull –  3 x 4 @ 100% of clean
Front Squat – 4 x 3
Good Morning – 3 x 5

Weekly Member Challenge #1

“Tabata” (20 sec on/10 sec off) Airdyne X 20 minutes
– Accumulate as many calories as possible over the course of the 20 minutes. Go hard!

Top Scores:
Trevor B. – 354 Cal.
Koaleen I. – 236 Cal.