Thursday, October 18th, 2012

Posted by on Thursday, October 18, 2012 · Leave a Comment  

Workout of the Day

In 15min:
Press 5/65% 5/75% 5+/85%
Then after 3min rest…
“Nate”
Complete as many rounds in 20 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53lb)

Session Notes from CrossFit.com
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Schedule Change
This Saturday we will be canceling our “Bring a Buddy” WOD. Also we will be having special guest coaches Friday-Sunday.

Competition Program
Speed, Agility, and Quickness (15min)
(15mins.)
100 Double Unders
Star Drill (Sprint, Back Peddle, Shuffle)
Bag Weave
Med Ball Lateral
Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball Catch

Olympic Lift Training
(20mim.)
Snatch warm up 3/35% 3/55% 2/65% 2/75%
Clean & Jerk warm up 3/35% 3/55% 2/65% 2/75%

Gymnastic (15-20min)
3 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec
Wide Grip Pull Up 3-6-9-6-3
Chin up Pull Up 4-8-12-8-4
Depth Push ups 1-2-3-2-1
Dips 4-8-12-8-4
Bar Bubaca’s 3-6-9-6-3
Ring Skin the cat (feet to ground) 2-4-6-4-2

Cool Down (10-15mins.)
-Static Stretching

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