Ok gang...here is the deal. CrossFit Games WOD 11.4 is going to go on Thursday. It is a SMOKER so we are trying to prepare your bodies as much as possible tomorrow. Therefore...you have two options tomorrow:
Option 1: Run 5km for time
Option 2: Goat day - do technique work on your goats to improve you ability to properly execute the movements.
If you want to do the WOD tomorrow morning, I will be there to judge you so show up at 0530 and we will get it started.
The WOD site with instructions, standards, etc. it located here.
Post your activities and thoughts on WOD 11.4 to comments.
Tuesday, 04/12/11
21-18-15-12-9-6-3 reps for time of:
Pull-Ups
Overhead Squat (45#)
If you have difficulty with kipping pull-ups or completing a "good" overhead squat, that you use THIS workout to work on and improve those skills.
Compare to 06/07/10.
Post time to comments
Pull-Ups
Overhead Squat (45#)
If you have difficulty with kipping pull-ups or completing a "good" overhead squat, that you use THIS workout to work on and improve those skills.
Compare to 06/07/10.
Post time to comments
Monday, 04/11/11
We will meet at Shea Stadium for this one. Head down to the track for your warm-up and get ready to enjoy some fresh air for a change!
4 rounds for time:
30 double unders
Run 400m
Rest exactly 1 minute between rounds.
Post times for each round and total time to comments.
Compare to 11/08/10 (with gym loops) or 07/05/10 (with run first and no rest).
4 rounds for time:
30 double unders
Run 400m
Rest exactly 1 minute between rounds.
Post times for each round and total time to comments.
Compare to 11/08/10 (with gym loops) or 07/05/10 (with run first and no rest).
Saturday, 04/09/11 - Sunday, 04/10/11
Rest days. If you are part of the Black & Gold team for the 2011 CrossFit Games Open don't forget to submit your scores for WOD 11.3.
Friday, 04/08/11
Tabata
CrossFit Games Standard Push-Ups
Squats
Sit-ups
Double unders
Post minimum reps from the eight sets for each exercise to comments.
CrossFit Games Standard Push-Ups
Squats
Sit-ups
Double unders
Post minimum reps from the eight sets for each exercise to comments.
Subscribe to:
Posts (Atom)