Greetings CrossFit enthusiasts, we will be closed for PM classes on Thursday 8/27/09 and Friday 8/28/09. There may be a Park WOD on Saturday, but we may not be there. I'll see if Tia Renee will want to take peeps out. :) Check back here on Friday for the details!
For tonight, it's a choice of Hero WODs:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
OR
"Michael"
Three rounds for time of:Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
See comments for scalings of Hero WODs.
Picture: "A different angle" - Neida on her ring rows.
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1 comments:
Nate scalings:
Big Dawgs:
as Rx’d
Women 1.5 pood
If you do not rings to do muscle ups use a 5/1 sub of pull ups and dips
The Porch:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips
Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
Puppies:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg
Michael scalings:
Big Dawgs:
As Rx’d
Try this with GHD sit ups for extra fun
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
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