12 minute AMRAP
10 box jumps
10 kb snatch (5/5)
10 wall ball
RX 24/20, 53/35, 20/14
RX elite 30/24, 62/44, 30/20
Reminder: 5k/10k Dam rd run this Saturday & Paleo Challenge talk is Sunday at 11:15.
A- Presses
3-3-3-3-3
B- Mini 10 minute “Strict Cindy”
C- Strength
5 x 5
dips
5rds of 15 reps
v- ups
supermans
Reminder: 5k/10k Dam rd run this Saturday & Paleo Challenge talk is Sunday at 11:15.
Crossfit Triathalon
Row 1000m
Run the distance equivalent to the time it took you to complete the 1000m row (Round to the nearest 100)
Do double unders equivalent to the time it took you to complete the run
Example: I row 1K in 3:30, I run 300m. I complete the run in 1:43. I do 143 double unders.
Scott steaming & stretching after a great endurance class
LCF Endurance 9:30am at the Cave 6:30pm at the Track of Acalanes
Perform all movements continuously, not for time but for form
rest then repeat 2 more times, add weight if form calls for it.
6 x snatch pull
6 x hang power snatch
6 x push press
6 x behind the neck push jerk
6 x split jerk
after that : Tabata Russian Twists
6 burpees/12 k2e/18 back extensions/24 lunges
24 burpees/18 k2e/12 back extensions/6 lunges
6 k2e/12 burpees/18 lunges/24 back extensions
24 k2e/18 burpees/12 lunges/6 back extensions
LCF Endurance meeting 6:30pm at the track of Acalanes High School
Building the new Cave
Open Gym
9am to 11am
Come do a benchmark/hero wod or make up a wod you missed this past week.
Team Wod
2 person team
400m run
300 double unders
200 kb sumo deadlift high pull 35/26
100 box jumps
400m run
Only one works at a time. Both do the run and clock doesn’t stop till both are back from the last 400m run
A- Back Squat
3-3-3-3-3
B- mini
for time
5 cleans 135/95
10 strict pullups
15 hammer hits
20 kb swings 53/35
C- strength
front squats
5-5-5
5rds 0f 10 reps
glute/ham raise & ab roller
“Helen”
3 rds for time
400m run
21 kb swings 53/35
12 pullups
Interested in doing the tough mudder, all $ goes to the Wounded Warriors
A- Hang power snatch 2-2-2
Power snatch 2-2-2-2-2
B- mini
AMRAP in 10 minutes of
5 OHS 95/65
10 pushups
100m OH barbell Carry 95/65
C- Strength
5 rounds of
25 reps windmills 26/18
suitcase deadlifts 53/35
10 reverse GHD crunches
LCF Endurance 9:30am meet at the hockey rink near Lafayette Community Center on St. Mary’s Rd. 6:30pm meet at the Acalanes track.
Check out the 2012 Reebok CrossFit Games Beta Site.