Friday

Workin' Hard 

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Consistency Before Intensity

(Katie #35 100m farmers walk)

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Consistency Before Intensity

by Scott Semple

Scott Semple offers a cautionary tale, born of personal experience, about the importance of consistency before intensity.

Training to failure (all the time) is failing to train. Last winter, after throwing myself into CrossFit with my usual enthusiasm, I tanked. I wore myself out, and I was sick for six weeks. It was months before I fully recovered.

Focus on the volume of work prescribed, not on the loads. The Workout of the Day is… Continue Reading, courtesy of CrossFit Inc.

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(Terry and Katie Farmers walk)

WOD 101109

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand pushups (pike pushups)

10 Squats

15 Ring Rows

-Coach