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October 25 2016

24
Oct

October 25 2016

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October 25 2016

Coach Vinny and Dru teamed up with a local affiliate owner, Pete Taylor, and a couple of strong women to take 1st Place at the Chalk It Up event Sunday hosted by our friends at CrossFit HighGear. Congrats Vinny and Dru, you represented us so well!

STRENGTH
Front Squat:
4×4 at 75% 1RM
Ring Push Ups:
4×8

WOD(s)
WOD A
3 rounds for time of:
15 Thrusters, 95/65 lbs
25 AbMat Sit-ups
REST 5:00
WOD B
3 rounds for time of:
15 Pull-ups
25 Kettlebell Swings, 53/35 lbs
CRX: 95/65 lb BB, Pull-Ups, 53/35 lb KB
FRX: 75/55 lb BB, Assisted Pull-Ups, 35/25 lb KB
Goal: Sub 5-Minutes for each WOD
Coaching: Both of these WODs are meant to be quick sprints that allow you to cycle through the reps with higher intensity. Choose a weight that you only need to break up once at most. Maximize your rest period with deep breathing and staying upright to keep your heart rate in a performance zone. Some classes may need to have one group performing WOD B first and then WOD A.