Monthly Archives: January 2010

WOD-9258  Tuesday

Skill work:  cartwheels

Back Squat 3X5

Accessory work:
20 Box jumps, 1 Handstand Push up
18 Box jumps, 2 Handstand Push ups
16 Box jumps, 3 Handstand Push ups
14 Box jumps, 4 Handstand Push ups
12 Box jumps, 5  Handstand Push ups
10 Box jumps, 6 Handstand Push ups
8 Box jumps, 7 Handstand Push ups
6 Box jumps,  9 Handstand Push ups
4 Box jumps, 10  Handstand Push ups
2 Box jumps, 11 Handstand Push ups

Post time to comments.

Mobility Workshop. Thursday, January 28th.  This workshop will focus on preparation and flexibility for the working athlete.  We encourage you all to attend.  RSVP via email by Friday, January 22nd.

This weekend January 23rd and 24th, CrossFit Metropolis is hosting “Epic #1“.  This is a 2 day, 4-6 workout event is free and open to all interested.  Who’s in?

WOD 9256- Monday

1st minute 1 one arm dumb bell snatch
2nd minute 2 pull ups
3rd minute 3 one arm dumb bell snatch
4th minute 4 pull ups

Continue with this pattern until you can no longer finish the prescribed number of reps in one minute.  Use 30% of body weight for dumb bell snatches.

Do Your Burn More Fat Outdoors in the Cold or Inside in Heat? NY Times

15 rounds
:30 seconds of  Deadlifts W 135 M 225    Scale accordingly.
:30seconds of  Situps
:30 seconds rest

Accessory Work: Pistol Practice

Drop sugar, pick up Blue Agave Nectar here.