WOD for Friday 1-22-15. Weekend ScheduleJanuary 22, 2016
A) Every Other Minute x 6 (12 minutes)- 5 Touch and Go Push Jerks. Here’s a demo video of Annie Thorisdottir that depresses me, but is a good illustration of what we’re looking for. Note that you can stabilize at the top as long as you like, but you must rebound out of the bottom without the bar stopping. If the bar stops DON’T advance your weight. take another attempt & try to get all 5 Push Jerks on the touch and go rhythm. If you succeed, THEN advance your weight.
B) AMRAP in 15 minutes. 15 Row Calories, 15 Wallballs. Gear up and go after it. You should be sufferring at the 5 minute mark and then just struggling to keep pace. I did this on Saturday and got 241, which is 8 rounds and 1 calorie.
A) AMRAP in 20 Minutes. 20 Thrusters 95/65, 20 Burpee Box Jumps 24″/20″, 20 Pullups (any style). This WOD is a monster if you go after it. If you have less than 2 months of CrossFit experience, please scale to 10 reps of each movement and go for 15 minutes.
B) 3 x 10 Prone Cobras Demo HERE. Please make sure you chin remains in neutral. DOn;t look up at the horizon.
Saturday and Sunday Open Gym 10-12. Jill is away helping the vision impaired. I will post specs for the Monster Mash Impaired on Friday.
YOGA WORKSHOP is THIS SATURDAY. Some of you have signed up but have yet to pay for it. Remember that procrastinating till the day of drives your price from $20 to $25. Marina, Missy, Trevor, Glenn and a few others just FYI. It is not too late to sign up. If you are bringing guests, please let me know in the comments.
Weekly Yoga IS happening. 8:45 Saturday.