AMRAP This!

Wednesday 7/8/09

Workout of the Day: 

250 Meter Row

10 Burpees

10 Ring Dips

As Many Rounds as Possible in 20 Minutes!

Warmup of the Day: 3x: Relay Drills - 15 V-Ups - Max L-Sit - 5 Cartwheels - 10 Pass Throughs - 10 Double- Unders

Fundamental of the Day: Push Jerk 

Set of the Day: Push Jerk 5x1

Challenge of the Day: Paralette Handstands

Movement of the Day: Ring Dips 

Quote of the Day: 

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.”  

- Dr. Martin Luther King Jr

Virtuosity. Coach Chris teaches Wayne, Matthew and Terra the fundamentals of the clean.  Focusing on these fundamentals has helped Chris hit a recent PR in the king of all lifts of 275 Pounds!  Nice work Coach!

CrossFit Kids

Buy-In:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Workout of the Day:

Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
4 Rounds Tabata Squats

Cash-Out:
35 Sit ups
15 Toes to bar
Max L sit
4 Rounds Tabata Sprints on a rower

CrossFit Game:

Med Ball Musical Chairs

Comments

[T MCD]

Hello everyone, wanted to wish everyone going to Aromas luck and drive safe! Hope you guys kick a$$! It should be a fun time. Wish we could be there to cheer you on and hang out.

Todays AMRAP: 8 rounds

You the man Chris for getting 10 rounds today.

push jerk: 175lbs need to work on my technique.

[Wayne]

Todays WOD-7-1/3 rounds with mostly band assisted ring dips.

Push Jerk 5 X 1 - 195#

That was a great workout, and a fun class. Nice to have Terra & Tami working out with us. Great addition to the 4:30 crew, especially for Tracie. Finally someone other than just us guys.

And thanks Chris, you're a great coach!

[Wayne]

Check out your Bend friends at:

http://games2009.crossfit.com/affiliatecup/affiliate-cup-oregon-crossfit.html

Hit the link at the bottom of the page. Nice video!