The Perfect Saturday Fix

Aug 10th, 2013

Category: CrossFit

The Perfect Saturday Fix

RC

We are adding non-coached Open Gym Hours on Sunday at 8am, 1pm and 2pm.  These Open Gym hours will be non-coached and will be for experienced unlimited athletes only.   

Med-ball Mid line
-Plank Knee Tucks
-Medball Passes, legs to arms
-Russain Twists
-Medball push-ups
-Plank ups

WOD
10 Wallballs
20 Box jumps
300m run
20 Wallballs
30 Box Jumps
400m Run
30 Wallballs
40 Box Jumps
500m Run
40 WallBalls
50 Box Jumps
600m Run

Level 1- 10-15-20-25 for both wall balls and box jumps

DISCUSSION 4 Comments

  1. Nick D'Ascensao 08/10/2013 at 7:32 pm

    WOD: 30:19 20in box 16lb ball
    My thrusters have gotten a lot better lately and it translated well to Wallballs. On the otherhand gravity is as strong as ever and my box jumps continue to suffer.

    After class I worked on some TTB. Before today the most I have ever linked was 2 and very inconsistently. With some coaching from Jason I managed to link 3, then 5, then 5 again. My celebration was excessive and included many fist pumps.

  2. sammy belton 08/10/2013 at 5:41 pm

    WOD 28:00 L1 blue ball
    Wall balls and box jumps are getting a little better. Runs are still slow as molasses

  3. jason barrow 08/10/2013 at 4:03 pm

    I HATE YOU MID-LINE WARMUPS! I was just thinking to myself yesterday that I can’t wait till the planks/v-ups/etc in the warmups are over, I definitely noticed that they’ve been a theme recently. Can’t shy from the stuff I hate though, I can appreciate that the stuff we don’t like to do is the stuff we should be working on the most.

    WOD: 25:30 Rx

    Best part of today’s class happened after class. Toes to bar CLICKED for my man Nick ‘All Day’ D’A. There was stringing together of TTB and fist pumps.

  4. nicole dholakia 08/10/2013 at 3:06 pm

    WOD: 31:22 Rx…BIG thanks to the 9 am crew who cheered me on through the last set of box jumps and onto the run, seriously could not have done it without you guys!! Oh and to Coach Nicky D who is always bringing out the sweat beast in me!;)