WOD’s for the week. 10-5-15 to 10-9-15. Cancelling 6 am. 7 am TBD. Therafter, I expect we’ll be ON.October 5, 2015
As of 8:45pm with news outlets saying parts of CB road are impassable, we’re going to cancel 6am. It’s still dark at that hour. Early monday AM, I will assess the roads and determine if 7am CrossFit is a possibility. I hate canceling, but some of these pictures are pretty dramatic. This is the new normal. Recycle your polyflurocarbons everybody.
Check here or, if facebook is easier check here https://www.facebook.com/crossfit.carolinabeach
The GOOD scheduling news is, starting this weekend, we will ad an Open Gym period Sunday’s 10-12. Giving you some measure of gym access every day of the week!
WOD’s for the week
Monday- 7 Minutes each- Work To a Heavy Single in the a) Push Press b) Push Jerk c) split jerk. Then, AMRAP in 15 minutes 15 Hang Power Cleans 95/65, 15 Wallballs
Tuesday- 15 Minutes Snatch Instruction or 3-3-3-3 Snatch Balance. Then 100 Double Unders/10 Squat Snatches 115/80, 80/8, 60/6, 40/4, 20/2.
Wednesday- Bench Press 8-6-4-2. Then against an 8 Minute clock: row 1k, Max reps burpees.
Thursday- Tabata intervals. Air Squats x 8. Rest 4. Alternating Tabata Intervals KB Swings/ Box Jumps 24/20 x 16. Rest 4. Tabata Intervals. Air Squats x 8.
Friday- 10 Minutes Rope Review. Then, For time: Run 400 M, 21 Thrusters, 3 Rope Climbs. Run 400 M 15 Thrusters , 2 Rope Climbs, Run 400 M, 9 Thursters, 1 Rope Climb.