WOD - Thursday, 3.19.2015

-- Any of our members know people who are interested trying CrossFit we are offering a FREE Trial Class Saturday March 21, 2015 at 12:00pm.  Call the office 432-2102 for more info.
-- FNL 4 is next Friday starting at 6PM.  We'll be taking on 15.5.  We strongly encourage everyone to throwdown in this awesome environment.  After party to follow at Jetty in the West End.  Sign-up sheet is at the front desk!
-- The Explosive seminar is coming to Active Life!  Today's workout was a quick preview of some of their teaching techniques.  Signup @ http://xwod.ticketleap.com/kip/ -- 4/18/2015



Run 400m
17 Air Squats
7 Strict Pull Ups
7 Lunges (Each side alternating)
13 KB Swings (44/26)

E2MOM for 10 minutes:

5 Barbell Lunges (each side, alternating)

Increase weight each set. Done from the rack, in the back rack.


New school WOD Demo for Helen - who is beating these Aussie tanks?

And a CLASSIC WOD Demo of OPT (2007 Games Winner) doing Helen in 6:59.  This video was taken when the CrossFit Games were just a weekend throwdown in Castro's backyard and butterfly pull-ups didn't even exist yet.  There were less than 100 affiliates in the world when this video was made!

Classic CrossFit benchmark!  If you can go unbroken, it then comes down to how fast you can run!  The snow is gone, time to start taking it to the streets!  (If you can't tell this is my favorite CrossFit Benchmark)

3 rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Cool Down: 1k Row at very easy pace+10 minutes of mobility. Focus on hamstrings and glutes.


Warm up
2 rounds of
300 m row,
10 beat swings,
15 wall balls,
20 sit ups

30 double under or 10 attempts

10 lemon squeezes,
12 KB clean & jerks (35/26) 6 on each arm
15 KB swings 35/26
Rest 2 min
3 min AMRAP Burpees