Class Switcherooo

Oct 25th, 2011

Category: CrossFit

Class Switcherooo

Due to a lack of interest in the Strength/Oly class and an obvious demand for more CrossFit after work classes, we have decided to switch the 7PM Monday/Wednesday, strength/Oly classes to All Levels classes.  Obviously, there are loyal followers of the strength/Oly program and they are welcome to use the 7pm time slot, in addition to other non-prime time gym hours, to continue their supplementary training but we are no longer going to offer it as a coached class.  We are working as coaches to come up with programming for those wishing to make progress in CrossFit specialties.  For those of you that would be interested in a strength. Olympic lifting or endurance bias please let us know as we would like to hear the amount of interest from you!  Lastly, the Thursday 2PM competitor WOD has been switched to Friday’s same time.

Skill
10-8-6-4-2
Pistols (each leg)
Ball ups (scale T2B or K2E)

*10 minute cap*

WOD
Every minute on the minute for 15 minutes
100m run
10 KB SDHP (2/1.5)

L2  (1.5/1)
L1 (1.5/1); 5 SDHPs

Please don’t let this WOd turn into a 15 minute AMRAP, start each round on the minute.  Take a minute off when necessary.  For every minute taken off you must do 100m run at the end of the WOD..  4 minutes off = 400m.

DISCUSSION 12 Comments

  1. sarahp 10/26/2011 at 2:59 am

    NICE work leann!

    wod – RX, 2 runs – must learn to dead lift/row/snatch/clean with my legs.

  2. Megan 10/26/2011 at 12:35 am

    I’m so bummed that I missed this one. Which reminds me, I’d be interested in learning the CF Endurance method!

  3. Leann 10/26/2011 at 12:31 am

    Woooo! Loved it! Mentally as tough as physically… had to figure out how to navigate around each other , in the dark, lift crazy weight 10 times, try to catch a breath , only to start running again!

    WOD – RX, 0 runs- got every round!

  4. Lil John 10/26/2011 at 12:22 am

    Rx / missed 3 rounds 300m run

  5. Boyson 10/26/2011 at 12:05 am

    RX ran 400m, 4 missed rounds!

  6. James S. 10/25/2011 at 11:44 pm

    L2 w/ 300m run (3 missed rounds)

  7. Arik 10/25/2011 at 4:42 pm

    PVC = PolyVinyl Chloride

    No this is not spam.

  8. Joe 10/25/2011 at 4:25 pm

    Glad I forced myself to come to this one. Ran 300 penalty meters at the end.

  9. Sean 10/25/2011 at 2:34 pm

    That was as mentally challenging as it was physically challenging.

    Had to take 1 minute off, 100m run after the WOD.

  10. Arik 10/25/2011 at 1:04 pm

    Almost got my first Pistol. Used a little 10 lb Weight under my foot.

    WOD
    Every minute on the minute for 15 minutes
    100m run
    10 KB SDHP (2/1.5)

    Ran 400M

    So much harder than an AMRAP

  11. boyson 10/25/2011 at 1:18 am

    Gooseman…u look like ur parallel to the ground kid….superhero like…must be that midline stabilization! Booom Bam Booooom!

  12. DBibeau 10/25/2011 at 12:54 am

    COME ON Goose!!!! your killing me!!!! this is death by run!!!