WODs for the week of Monday 8-31-15 to Friday 9-4-15. M-W-F from 4-5, Kids return.August 31, 2015
Everyone authorized to use the gym outside of normal training hours, please note the return of the kids from 4-5 pm on Monday, Wednesday and Friday. Please stay out of the gym during those times. Even quiet mobility work off to the side is still invasive. Thank you.
This is WEEK 4 of this 6 week training block.
MONDAY- Metcon/Benchmark day FRAN/DIANE/ELIZABETH
If your benchmark time is less than 10 minutes your wod is a 10 minute amrap. If your benchmark time is greater than 10 minutes, you’ll go for 15 minutes.
Therefore AMRAP in 10 or 15, as many UNBROKEN sets of 7 reps Barbell Action/ 7 reps Gymnastics action.
So If my Fran was 11 minutes at the test-in 3 weeks ago, my workout today is as many sets as possible of alternating 7 Thrusters/7 pullups.
CINDY athletes: AMRAP in 15 of double the volumes of regular CINDY so 10 Pullups, 20 Pushups, 30 Airsquats. We are building your endurance in your attempts to sustain reps.
TUESDAY- Skills and Strength. 4×4 on the Primary lifts.
Monostrucural Test- Rowers/Ski Erg- repeat Test-In with Dampers set to 10-men/8-women. Runner’s- repeat TEST-In after 50 Squats @ 95/65, Airdyne- repeat test in after 30 burpees.
Metcon Test- In CrossFit slang, some people refer to heavy/strength biased workouts and the athletes who are good at them as “Beasts” and bodyweight/gymnastics based workouts and the athletes who are better at them as “ninja’s”. *I* don’t call them that, but some do. Anyway… After a few weeks of biasing toward strength, THIS week my bodyweight/smaller athletes (or “da Li’l Ninjaz” if you prefer) get center stage.
3 Rounds for time
5 Wall Walkups
10 Box Jump Overs 24/20
15 Burpee/Jumping Pullups
20 Toes to Bar
25 Double Unders or 100 Singles
1 Rope climb
Friday– Strength Bias
Fun was had by all at our Beach Games workout. Those of you whose obligations to family, bosses and deity(ies) were such that you couldn’t attend: Hopefully by next year you will have made some important choices and removed those influences from your life. There are lots of pictures at the CrossFit Carolina Beach Facebook page and at Instagram at Crossfitcb