To our CFitters from CFHQ for today’s WOD – “So let’s state up front that in CrossFit unless it is otherwise stated the work/movement is to be done as quickly and effeciently as you are able. There is no demand that these be dead hang or kipping, hands facing out or hands facing in or switched. If you get all high and mighty because you got 15 rounds dead hang we will think that’s great, but remind you that we’ve seen a kid get into his 26th round doing kipping. It doesn’t matter how you get it done just get it done.” 27 rounds has been reported as the top score at HQ.
Runs for KBellers and the Bonus WOD today. Shorts runs = sprint!! Do it as fast as you can!! Push yourself since you know you don’t have to run a 5K!!
KB WOD:
200m run then 3 rounds
10 Suitcase Deadlifts (10R/10L) 55/35
10 Goblet Squats
15 American Swings
then,
200m run
CF WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.
BONUS WOD:
Tabata Shuttle Run:
20 Seconds of 20 foot Shuttle run
10 Seconds of rest.
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- The more colorful your shoes, the better your performance!!
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- “That’s right, we’re rockin’ the Reebok Nanos!!”
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- KB Class Postings 9/14/12
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- whiteboard educational skill of the day
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- CF Class Postings 9/14/12
