18
May

Demo

By: 321go 1 Comment

A video introduction to CrossFit from Mike Lyons on Vimeo.

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Tim decided he didn't want to wait to start tearing down the office. For those of you that don't know we will be taking down some walls to allow for more training space.  So he made sure to kick extra hard on his donkey kicks.

WU

Progressive Wave or as a whole group (Warmups will be posted on the right side of the whiteboard after today)

Wide Lunges
Skip
Karaoke 
Side Shuffle
Backwards Jog

Bear Crawl  
Knee Grap and step
Frankenstein Walk

Inch Worm

Down and Back x2

Wednesday WOD

Dips (Ring)
Wall Squats (OHS M 65%B/W / W 50% B/W)
K2E (Toes2Bar)
Push Ups (Chest2Bar)
 
5 • 10 • 15 • 20 • 15 • 10 •  Reps of each

Red starts on red and ends on red.  Blue starts on blue and ends on blue..etc.

CD
Group Stretch 2 Min after the last person is finished

Banded Choppers (new) 20 • 15 • 10

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 

Comments

  1. Brendan says:

    What are chest to bar pushups?

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