MONDAY APRIL 27, 2015

MAY 11 IS THE CROSSFIT TOTAL SO MARK YOUR CALENDARS

NOTICE:  THE WEEKLY CHALLENGE HAS RETURNED-

THIS WEEK---RX=1000 DU    SCALED = 15 MINUTES OF PRACTICE (IE 3 MINUTES PER DAY X 5 DAYS =15 MINUTES) BY SATURDAY AT NOON--GREAT TIME TO PRACTICE AND WORK ON DOUBLE UNDERS - ENJOY !!! -- ANY DOUBLE UNDERS ACCOMPLISHED COUNT TOWARDS THE TOTAL INCLUDING ANY DOUBLE UNDERS IN WODS--CAN  BE DONE AT HOME OR THE BOX OR ANYWHERE

 

STRENGTH

BACK SQUAT  (+ 30 LB TO 1RM)

63% X 5 -- 68% X 5 -- 77% X 3 -- 86% 1+

 

CONDITIONING

WOD 1

MAX 1 FOOT BALANCE FOR TIME

BALANCE ON 1 FOOT WITH EYES CLOSED THEN SWITCH TO THE OTHER FOR TIME

SCORE IS TOTAL OF BOTH TIMES

 

WOD 2

MAX TIME PLANK HOLD   RX=ON ELBOWS PLANK  SCALED ON HANDS PLANK  OR KNEES

 

WOD 3

Complete as many reps as possible in 5 minutes of:

A-VERSION
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans

Men use 155 lb.
Women use 105 lb.

B-VERSION)
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans

Men use 135 lb.
Women use 95 lb.

C-VERSION

Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans

Men use 135 lb.
Women use 95 lb.

D-VERSION
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans

Men use 115 lb.
Women use 75 lb.