September 12th, 2014

Starting tomorrow in CrossFit Light, we’ll start introducing a separate Strength or Skill portion before “the WOD”, unless it is a longer workout.  Don’t worry, we’re not going heavy or getting too crazy with the skills, but we do want to make sure you are constantly improving in all areas of fitness, not just in Work Capacity, which “the WOD” usually tests.
CrossFit (6am, 5:30pm)
Strength:  Every minute, Snatch 3 reps @ 75% 1RM.  Optional scale-up like last time:  Reps 2 and 3 are from the Hang position.
Work Capacity:
For time:
– Run 800M
– 50 Wallballs, 20/14 lbs
– Run 800M
CrossFit Light (7am)
Strength:  2 sets of 5 Back Squats
Work Capacity:
5 rounds for time:
– Row 250M
– 10 Burpees
– 10 Sit-ups
“In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality.”
– Kristian Kan

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