18.Oct.2014

Today will be your first preview on what our new Program Levels will look like in a daily WOD.

If you missed the blog post on our new program levels, you can read it here

FYI: Next Saturday our regular 830am class will be closed in observance of the "Barbells 4 Boobs" breast cancer awareness event that Obsidian CrossFit will be hosting. We hope to have everyone there to support this event with us! More details here

FOUNDATION

A1.

3 x 5-10 strict ring rows 

A2.

3 x 10 walking lunge (db's at side if proper form allows)(heavy as possible)  

*rest 2min b/w sets

B. 

"C5 5th gear tester"

-400m run

-15 db thrusters (25/15)

-25 burpees

*5min time cap

 

Notes: 

1. focus on strong positions on walking lunges.

2. rigid body for ring rows

3. 10ea leg on lunges

 

LIFE

A.

6 x 2 power cleans (build per set) 

*rest 2min b/w sets

B. 

"C5 5th gear tester"

-800m run

-15 thrusters (95/65)

-25 burpees over barbell

*5min time cap

 

Notes: 

1. Let perfect form and speed dictate load for PC. DO NOT TnG

2. compare tester to score from 8/11

3. burpees can be lateral or bar facing, however you choose

4. both feet must leave at the same time to jump over bar

 

SPORT

A.

In no more than 6 sets, build to a heavy clean complex;

1 power clean + 1 hang clean (above knee) + 1 squat clean

*rest 2-4min b/w sets

B.

"C5 5th gear tester"

-800m run

-15 thrusters (95/65)

-25 burpees over barbell

*5min time cap

 

Notes:

1. focus on strong positions in complex. Let perfect form and speed dictate load.

2. compare tester to score from 8/11

3. burpees can be lateral or facing, however you choose

4. both feet must leave at the same time to jump over bar