Wednesday 110810

Posted by | August 09, 2011 | WODs | 11 Comments

Crossfit Kids is back at a new date/time for this week only. Sign up for Friday’s classes here.

Also, Weekend Schedule Update: Patriot closed on Saturday and Sunday due to a Crossfit Football Cert. Apologize for the inconvenience, please feel free to get your WOD on at Potomac.

This is an experiment. We are curious to get your feedback. Perhaps 1-3-5 would work better. Keeping the numbers low will hopefully ensure fatigue is due to muscular failure and not simply induced by being under the bar for too long. As for ring rows, we have few opportunities pull in that plane. Adding them to warm-ups and recovery days will help balance the shoulders. It turns out when we tell people to practice they don’t, so it has to go in a WOD. You’re welcome.

5 Rounds:
1 Press
2 Push-Press
3 Push-Jerk
Rest as needed.
Take no breaks between movements, only after each set.

3 Rounds:
20 Box Jumps (24/20)
15 10 ft Wall Balls (20/14)
10 Ring Rows

Post loads and time to comments.