March 15, 2013

Happy Friday!!

Bring It Wod 13.2!!

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Notes

Please be sure to watch the entire Games Open Instructional Video for full details.

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Announcements!

We made a mobility wod for members to complete 15 minutes prior to your workout time.  This will benefit all of you!  A TV will be mounted by the whiteboard.  The coach will start the video and it will show you what mobility movements to complete.  These are done with a partner.  They are essential to the CrossFit fundamentals we coach everyday!  In addition, we encourage foam rolling after the daily workout.  These things are just as important as your workout.  Take the time to complete them.

Glow Bowling Sunday March 24th!  Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes & 2 hrs. of bowling.  Join the fun and meet us there @8:15pm!!

The Realistic Life Challenge is March 25th – May 19th!!  Purchase your Personal Trainer Food here in preparation for the challenge!!  It’s quick and easy!

9301 University Ave.
Cedar Falls, Iowa 50613
319-553-2329 // [email protected]