17 September 2013; “September Goal Setting Fran”

Warm-up: Partner up, Run to West Alabama/ Row till Partner returns, switch

Skill: 10 mins of Goal Setting/Updates/Evaluations, set or revisit Short/Medium/Long Term CrossFit Goals

Skill: 10 mins to work on Kipping, Butterfly, Muscle Ups, or Strict Muscle Ups, establish a plan to get better

Skill: 10 mins to work on Double Unders or if you have consistent DUs, go for Hand Stand Push-ups and Hand Stand Walks, establish a plan to get better

WOD: Fran

21-15-9 of Thrusters and Pull-ups

95/65

*If you are in a position to do a Sub 5:00 Fran RX, have a Coach judge you to add to our newest Achievement Board

Cool Down: Annie

50-40-30-20-10 of Double Unders and Abmat Sit-ups

*If you are in a position to go Sub 7:00 RX, have a Coach judge you to add to our newest Achievement Board

630 CrossFit Endurance Class

Jog 400 Meters

Stretch Hamstrings, 20 Airsquats and 20 Dips off Bench

WOD:

600 Meter Sprint, Walk/Jog Remaining 200 Meters, Rest 2 Minutes

500 Meter Sprint, Walk/Jog 300 Meters, Rest 2 Minutes

400 Meter Sprint, Rest 2 Minutes

300 Meter Sprint Walk/Jog 100 Meters, Rest 2 Minutes

200 Meter Sprint, Rest 2 Minutes

100 Meter Sprint, Rest 1 Minute

100 Meter Sprint

9-17-2013

 

9-17-2013 CFE