• Wednesday 4-23-14: W.O.D.

    Mick 2

    CFkids Summer program- Registration today from 5-7pm

    Strength:
    Deadlift
    5-5-5-5-5 reps
    Post loads to comments.
    Compare to 130114.

    WOD:
    For time-
    50 sit-ups
    400 meter run
    21 Front Squat 115/85
    800 meter run
    21 Back Squat 115/85
    400 meter run
    50 sit-ups
    *This WOD can be adapted for any fitness level. Please note the scaled versions/levels posted on the board at the box.

    OnRamp:
    3 Rounds for time:
    800m run
    15 medicine ball cleans
    20 push press

    Monthly Challenges

    Starting this month, each month a new challenge will be posted at the box. Make every effort to complete the challenge, it will only make you a better crossfitter!!

    This month’s challenge is four mini-wods, 2 per week for this week and next. You can do these before or after your normal wod, but these will not take the place of the daily wod. Please post your scores on the board at the box with your witness/counters name. The overall winner at the end of the month (most total reps) will receive a CF906 shirt of their choice!

    So what are the mini-wods? They are two-minute challenges. We will be doing a total of four of them for April, two this week and two next week.

    April’s Challenge:

    AS MANY REPS AS POSSIBLE IN TWO MINUTES OF:

    This week:(April 21st-27th)
    *Double Unders
    Rope must pass through twice in one jump.

    *Box Jumps @ 24/20
    Jump up step down, jump up jump down, or step up step down are all acceptable as long as both hips and knees are fully extended at the top of the box. Please note you may NOT become fully extended mid-air (that is a no rep). Full extension must take place at the top while on top of box.

    Next week: (April 28th-May 4th)
    *Overhead Squats @ 75/45lbs
    Must break parallel at bottom of the squat.
    *Burpees
    Chest touches ground each rep. When jumping up, you must touch a target 6 inches above your reach. Both hands must touch target at the same time.

    -The only scores that count towards a total are Rx’d scores, but if you have to scale you can still do them. We encourage all to try. This will help make you a better CrossFitter.
    -Standards are the same as they have always been for those movements.
    -You must complete all four mini-wods with a witness/counter to be able to post a total score.

    If you have any questions, please ask Jill, Ang, Ali or Meg.

    CrossFit and Stretching

    •The goal is for optimal flexibility to take the place of stiffness and tightness.
    •Flexibility is a daily process, not an event.
    •Flexibility is accelerated to the extent you routinely apply the art and science of stretching.
    •No one else can be responsible for your flexibility, only You.

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    Tuesday 4-22-14: W.O.D.

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    Monday 4-21-14: W.O.D.

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    Happy Easter- Rest Day

    Happy Easter from your CF906 team!!!

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    Saturday 4-19-14: W.O.D.

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    Friday 4-18-14: W.O.D.

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