Funday

WOD: Just Show Up...

10 Reasons to do the CrossFit Open

THE OPEN’S NEW SCALED DIVISION: 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING

Thursday

Pendlay Row: 5, 5, 5, 5, 5

       then...

Complete for TIME:

   500m Row

    40 Air Squats 

    30 Situps

    20 Push-Ups

    10 Pull-Ups

That’s a very reasonable standard. It tests strength, strength-endurance, and the ability to endure a demanding workout. Here’s how CrossFit interprets times (Male/Female):

3:45, 4:40 — Elite
4:30, 5:35 — Pro
5:15, 6:30 — Expert
6:15, 7:30 — Collegiate
7:15, 8:30 — Intermediate
8:15, 9:30 — Novice
9:15, 10:30 — Beginner

11 Ways to Assess Your True Fitness Level

Wednesday

8 rounds – Every 3min Complete

   200m Run

   10 Dips

   3 Overhead Squats (95/65*)

The SEAL Code

Here is an excerpt from the credo of the Navy SEALs: “I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.”

Tuesday

Today, we'll find your GRID Score

GRID Score

Monday· Martin Luther King Jr. Holiday

Today, we'll meet at 10:30am on the Park West Recreation Fields in Mt. Pleasant. Dress accordingly, the WOD will depend on how many athletes SHOW UP. 

Funday

Today, we'll spend 15min on Muscle-Ups 

          progressions and efficiency 

   then...

5 Rounds for Time of:

• 5 Strict Chin-Ups
• 10 Burpee Box Overs
• 20 Hollow Rocks 

Thursday

BOX SQUATS: 4, 4, 4, 4

     then...

Every Minute On the Minute for 12min

  EVEN: 4 Turkish Get-Ups

    ODD: 25 Double Unders

Coach Amy

Breathing...