5 Rounds of:
30 single or double Unders
10 primal pull throughs
10 Glute bridges
5 PVC/light power snatches
15 power snatches 75 / 55
15 power snatches TBD
1 minute Plank w/ PU
3 min AMRAP
10 Reverse Sit Ups
5 Pike Ups
1 minute L-Sit
*If time allows
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
For those of you registered for the Open or those of you who plan on coming to class Friday, the workout will be announced this evening. As a reminder, we will do the Open workout in ALL of the classes on Friday regardless of if you signed up or not. Modified versions will be available. On Saturday there will be two classes to make the Open workout up AND an alternate WOD for those of you who have already done it/are not signed up. Let me know if you have any questions, this next 5 weeks is going to be a BLAST!!!
We have a fun little workout today with some skills and drills afterwards. Come with something in mind to work on, this can be anything you choose, from muscle ups, an Olympic lift, or any skill you want to improve on. If that doesn't interest you, there will be a finisher also available ;)
I'm loving the energy in the box!!! You guys are all pumped up and getting after it. I'm stoked that you guys want to learn and are trying to get better and work on the things you struggle with. The atmosphere is encouraging and the way you all treat each other is amazing. YOU guys are what make this an amazing place and I can't express how grateful I am to have the opportunity to spend my days with such a great group of individuals. Keep it up, hard work always pays off!!!
We have a lot of fun planned this week. As you all know the Open workout 14.1 will be announced this Thursday night. We are having the workout at the gym in EVERY class on Friday and Saturday at 9:00 and 10:15. If these times don't work and you're SIGNED up, let me know and we can set up a time but remember it has to be submitted no later than 5 p.m. on the following Monday.
Still NOT signed up??? Go do it here--> http://games.crossfit.com/
This is the last week before the Opens starts you guys. Get signed up, it is going to be an awesome experience. We will be doing all the Open WOD's on Saturdays at 9 and 10 a.m. and Sundays and 9 a.m. If you are signed up and want to make it up or the weekend doesn't work for you, you can schedule it with me but let me know a head of time, open gym times work best but we'll get it done. Check out the site, if you're unsure ask me and we'll make a decision together. This is for EVERYONE!!! Anybody can do it and I encourage you ALL to get signed up. Go here to find out more info--> http://games.crossfit.com/
9:00 a.m. OLY Class
Clean and Jerk
10:00 a.m. Class
Let's get after it!!!
Today is my wonderful wife's 29th birthday!!! Be sure to wish her a good one. I am blessed to say that she is my soul mate and I get to share my life with her. Her drive and ambition is what keeps our family moving. She is constantly working her ass off to be better no matter if it's in the box or at home. CFPV is powered by her energy, dedication and focus. Take a second when you see her and give her a shout out!!! AND enjoy this little WOD I threw together for her. "Princess Drea"
The WOD/Blog is back up and running. Unfortunately we lost our archives and all the past WOD's. I've kept a great record on my end but it is still a bummer. Oh well, keep getting after it you guys, you're killing it!!!!
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