6.27.12
by Craig
A young Ben Smith does work on “Freddy’s Revenge.”
CROSSFIT
“Freddy’s Revenge”
5 rounds:
5 Shoulder to Overhead (185/125)
10 Burpees
BOOTCAMP
“The Heater”
Buy-in:
1000 m row
40 double unders
As many rounds as possible in 15 mins of:
10 Kettlebell Swings
25 ft Bear Crawl
10 Mountain Climbers
25 ft Walking Lunge
10 Goblet Squats
Clock starts when you start rowing.
BARBELL CLUB
On the minute for 15 rounds:
3 Power cleans (go heavy)
Then…
4 min AMRAP
Slam Ball burpee squat
clean thruster ball-slams
Then…
For Time:
400m sandbag run (120#/80#)
JUNE CHALLENGE: 1 Minute of Max effort Box Jumps (32″/24″). Hips must extend anywhere over the box, not necessarily while standing on it. Jon Sabella is currently in the lead for men with 32 reps and Andy is in the lead for girls with 21.
REMINDERS:
- We’ve added an 8AM class on Saturdays. Sign up in advance please!!
- If you need help setting up your WODify, beyondthewhiteboard OR mind body account email Justin.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12
Will we be doing this from a rack or from the floor?
From the floor
Can you post the 6:45 workout ?
My classes
In
The morning did it from the floor…
Damn! That’s a lot harder than from the rack.
Was this “How to Squat” article written by Dan?
“…Keep your weight back at all times. PUSH THROUGH YOUR HEELS. Push your god damn heels through the floor and kick the devil in the face…”
http://gawker.com/5921465/how-to-squat