GYMNASTICS CLASS TONIGHT AT 7PM W KAIT! WANNA WORK ON FLEXIBILITY AND CORE STRENGTH, AS WELL AS BASIC GYMNASTICS. THIS IS DEF THE CLASS TO GO TO!
*HEY GUYS, WE ARE RUNNING A NEW PROGRAM WITH SEAN AND CHRIS OVER AT THRIVE STARTING NOW. SEAN AND CHRIS HAVE PUT TOGETHER A PROGRAM DESIGNED TO HELP US PERFORM BETTER DURING OUR WORKOUTS. EACH MONTH IT WILL BE A DIFFERENT EXAM. THIS MONTH THEY WILL BE LOOKING AT OUR HIP AND LOW BACK FLEXIBILITY WHICH CAN HELP US ALL TO SQUAT BETTER. THE PROGRAM WILL TAKE 3-5 MINUTES AND IT IS FREE TO ALL CROSSFIT KOB MEMBERS (THANK YOU SEAN AND CHRIS). I ALREADY DID IT AND THEY SHOWED ME WHAT I NEED TO WORK ON. MAKE SURE YOU SEE BOTH OF THEM BECAUSE THERE ARE TWO PARTS. SIGN UPS ARE AT THEIR FRONT DESK.
*HEY GUYS, WE ARE RUNNING A NEW PROGRAM WITH SEAN AND CHRIS OVER AT THRIVE STARTING NOW. SEAN AND CHRIS HAVE PUT TOGETHER A PROGRAM DESIGNED TO HELP US PERFORM BETTER DURING OUR WORKOUTS. EACH MONTH IT WILL BE A DIFFERENT EXAM. THIS MONTH THEY WILL BE LOOKING AT OUR HIP AND LOW BACK FLEXIBILITY WHICH CAN HELP US ALL TO SQUAT BETTER. THE PROGRAM WILL TAKE 3-5 MINUTES AND IT IS FREE TO ALL CROSSFIT KOB MEMBERS (THANK YOU SEAN AND CHRIS). I ALREADY DID IT AND THEY SHOWED ME WHAT I NEED TO WORK ON. MAKE SURE YOU SEE BOTH OF THEM BECAUSE THERE ARE TWO PARTS. SIGN UPS ARE AT THEIR FRONT DESK.
** GREAT JOB ON THE SNATCH TODAY EVERYONE. ALOT OF FRUSTRATION BUT REMEMBER THIS IS THE MOST COMPLEX MOVEMENT WE TEACH HERE AND WE WILL START DRILLING THAT ALOT!
WARM-UP
200M JOG
10 THRUSTERS (BAR)
DYNAMIC STRETCHES
TEAM ROW
- EVERYONE THE TEAM MUST ROW 400 - 2X
- EACH PERSON ON YOUR TEAM MUST HOLD THE "PET ROCK" 70 LB KB DURING THE ROW.
WOD
2 ROUNDS FOR TOTAL REPS
3 MIN AMRAP THRUSTERS (135/95)
2 MIN AMRAP ABMAT SITUPS
1 MIN AMRAP BOX JUMPS
*1 MIN BREAK BETWEEN ROUNDS
THEN:
800M RUN FOR TIME
CrossFit Thrusters from Darryl Pierce on Vimeo.
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| RESULTS FROM 6/19/12 |
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