WOD 2/23/14
8 Minutes of Shoulder/Hip/Wrist/Ankle/Back Mobility
A- WU- 400M Run@ 70% RPE + 2 RNFT- 10 Pull Up/10 Push Up/10 Walking Lunges each leg/10 Sit Up/10 Good Morning (45#)
B- C- Front Squat- 15 Minutes To A Heavy Double
C- 50% Wilmot (half)- 3 RFT of: 50 Air Squat/25 Ring Dip -15 Minute Cap
Canadian Forces Pte. Colin William Wilmot
D- 10 Minutes of Goat Work- Example; (1-10 reps of 1-3 exercises performed EMOM for 10 min)
Notes: Please utilize this time to work on technique and do not squander it. You can socialize while working on some skills 🙂
Coach D was right- Test of Fitness is worth the 30 minutes…It’s amazing how far the sport has come and where it is headed…triple unders, freestanding hand stand push ups…pushing the boundaries constantly, which is the only way to move forward…unless you like standing still. Like I always ask, why are you here? I know.
If anyone is considering in signing up for the open do it. It’s a great experience. It’s not about winning the games. It’s about everyone in the world doing the same workout and enjoying them. The open is the Christmas of CrossFit get into the spirit.
I love that..the Christmas of Christmas. Where are my presents Coach?!
Well said D, i forget sometime – the true meaning of CrossFit/ I mean Christmas
A) 400m Run & 2rds 10 pull up / 10 push up / 10 lunge / 10 sit-up / 10 good morning
B) FSQ 2rep – 45/135/155/175/185/195/205 – time for a new 1rep test, that’s more than my last 1rep max
C) 1/2 Wilmot – 3rds – 50 ASQ / 25 ring dip – 11:40 Rx
D) Pisrol practice
Extra Credit – Mobility
Power snatch 8*1@145 every 15 sec
Clean 8*1@155 every 15 sec
Nasty girls
3 RFT of
50 air squats
7 muscle up
10 hang power clean
7:26 Rx pr
135 on the hang power clean
Nice work on Nasty Girls! I knew that was your kind of WOD.