Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Today will be a Skill Development Day. We will be running class times as follow: 6am, 7am, 11am, 12pm, 4pm, 5pm, 6pm. We will be going over the Squat and doing the Test of the Day, so if you are late, you will have to wait for the next class.
Warmup
Jump Rope, 5min
Skill Review
Back Squat
Test
Hips:
Back Squat 1xBW
24″ Box Jump, 30reps
WOD
1st
Squat 10-8-6-20
2nd
AMRAP in 20min of:
15 Pullups
30 Pushups
45 Squats
Got held up at work but pulled off a little workout on my own at the work gym:
Warm-up: Renegade Man Maker (30 lb DBs, 7 reps)
(www.mountainathlete.com/subpage_details.php?subpage_ID=206&page_ID=14)
Then:
3 mile run (21:42)
and 20 min. AMRAP of 5 pullups, 10 pushups, 15 squats, 20 situps — 10 round + 5 pullups
The mountain athlete link above has some good stuff. It’s based on Crossfit fundamentals but tailored to climbers and skiiers. I used to do so of their WODS (which were brutal) on my own before coming to CFCM. Unfortunately access to the WODS is now restricted to those who pay a monthly fee, but the exercises link on their page is free and has some innovative movements and variations on CF type exercises and lifts.
Sorry for the long post!
185 x 10, 205 x 8, 225 x 6, 160 x 20
6 rounds + 15 pull ups, + 30 push ups, + 16 squats