Champlain Valley CrossFit – Competitors: Thursday, January 9th, 2014
Sport
* New Updates Paleo Challenge 2014 HERE
** 2014 Evening Class Schedule Change HERE
*** New Products/Supplements..A Little Info HERE
**** Tickets are on sale for the Holiday/Winter Party HERE
WOD:
1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice
Gymnastics Movement needs to be something bodyweight, Box Jumps, Pull-ups, Push-ups, Double-unders, etc. Movement of Choice can be anything you’d like to work on, it should just be something that you’re not good at, i.e. a weakness.
2) 10 minute AMRAP:
10 Hand Release Push-ups
10 Box Jumps 24/20
10 Ball Slams 40/30
Extra Work:
3) Double-unders: 10 minutes Practice
If you have a consistent 50 Unbroken in workouts, work on Triple-unders.
4) Superman Position: Accumulate 3 minutes
Keep track of total time and attempts to complete.
For results post detailed weights, reps, times, etc. for all work completed.
Post Results/Thoughts To Comments
http://www.youtube.com/watch?v=lR-KiDNFAuE
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