Hey Folks!
We’re hitting the Open WOD this weekend! Come check it out, try it out, or cheer Folks on! It should be an awesome time.
We’re working on adding a new pull up rig to the newer side of the gym – please forgive the sawdust and other messiness during this time. It’ll pay off in the end when you have new sexy pull up bars to PR on!
[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-rakwt’]
[av_toggle title=’Longevity – Saturday’ tags=” av_uid=’av-5weobh’]
14.2:
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
[/av_toggle]
[av_toggle title=’Performance – Saturday’ tags=” av_uid=’av-3wdnjx’]
7 RFT:
200m Run
15 Box Jumps, 24/20″ – games standards
15 Wall Balls, 20/14
[/av_toggle]
[av_toggle title=’Longevity – Sunday’ tags=” av_uid=’av-36csp9′]
Handstand Practice
– Cartwheels, kicking up into a handstand, holding the hollow position, wall runs (lifting one hand at a time), handstand walks, etc.
– Spend 15 minutes working on this stuff – try not to waste too much time between efforts
10 Minute AMRAP:
4 Handstand push ups
8 Kettlebell Swings
12 Grasshoppers
[/av_toggle]
[/av_toggle_container]
See you in the gym!
The CrossFit Sudbury Team