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October 28 2016

27
Oct

October 28 2016

turkish-baby-getups

October 28 2016

The picture above shows the functionality of the Turkish Get Up! Dr. Max’s wife, Chrissy, once remarked she didn’t understand its place until she had to pick up Verena from the floor!

The new custom CrossFit Strongsville Crew Socks should be arriving later today! All of the competitors that participated in the Pump and Run Community Challenge WOD will be receiving a complimentary pair and we have about 20 extra pairs, first come, first serve for $25. It won’t be long before it’s Christmas and this might be a perfect stocking stuffer for the CrossFitter in your life (including yourself).

Don’t forget to dress up on Monday for Halloween! We’ll be taking pictures of each class and awarding complimentary Formula O2’s to the  best dressed!

PREP
Every 30 secs for 3 mins, alternating between:
Hollow Hold
Arch Hold (Prone)

STRENGTH
Push Press:
3-3-3-3
Turkish Get Up:
3-3-3-3
*3 Reps per arm.*

WOD
40-30-20-10 reps, for time of:
Double Under
Wall Ball, 20/14 lbs, 10/9 ft
Weighted AbMat Sit-up, 20/14 lbs
CRX: Dubs, 20/14 lbs to 10/9 ft target
FRX: 3:1 Jump Rope singles, Pick Weight to 10/9 ft target
Goal: 9 to 12 Minutes
Coaching: You’ve probably noticed the trend this week of “cycling” reps as quickly as possible to increase the intensity of the WODs with lighter-weight movements that take mental toughness to push through. This WOD is no different. Get the ropes turning for the Double Under/Jump Rope portion quickly each time and constantly hammer those sit ups to ensure you make it to the decending rounds with enough “go” left in the tank!