Thursday’s WOD

bad8b4f25e5b65b6e4b44f7ccf598136

News & Events:

Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.

Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.

Division I (advance)

Division II (intermediate)

Division III (beginner)

It is $90

Workouts

Movement List to be released on 1/8/14

Movement Standards to be released on 1/8/14

Workout #1 to be released on 1/15/14

Workout #2 to be announced on 1/22/14

Workout #3 to be announced on 1/29/14

Link to register – http://www.legendarycompetitor.com/events/nli-series-1-presented-by-

 

CrossFit:

Warm-up:

2 Rounds:

100 M Run

5 Pull-Ups

10 Push-ups

15 Air Squats

Tabata:

Total Reps Per Tabata:

Row (calories)

Bike (calories)

Air Squats

Jumping Lunges

Burpees

*each tabata workout is 8 rounds. 1 Minute rest between each 8 cycle.

 

Advance #131203:

Weightlifting:
A) CJ: 4 singles @ 90% of max, rest 2 min
B) Clean Grip RDL: 4 sets of 4 @ Clean MaxStrength:
A) Strict Press: 3 sets of 5 Reps AHAP
B) Bent Over Row: 3 sets of 6 AHAP