8 August 2013; “El Tiempo VIP”

Warm-up: 30 Airsquats….15 Pull-ups or Flexed Arm Hangs

Strength: Weighted Lunges 7, 7, 7, 7 (7 each leg alternating)

WOD: “El Tiempo VIP”

50 Box Jumps 20″

50 Strict Pushups

30 Box Jumps 24″

30 Strict Pushups

10 Box Jumps 30″

10 Strict Pushups

Advanced WOD

The Stack….

10 Clapping Pushups

10 Overhead Walking Plate Lunges, set plate down

10 Box Jumps on single 45lb plate

Repeat until you can no longer make the Jump….

Score is time plus number of plates jumped….

 

CrossFit Endurance WOD at Spotts Park – 5:30 a.m.

Warm-up:  Jog 400 meters, Stretch hamstrings and calves

(6) 30 Foot Sprints Uphill, Jog Down, 30 Second Rest in Between

(6) 60 Foot Sprints Uphill, Jog Down, 30 Second Rest in Between

Teams of 4 or 5:

4 Rounds of: Perform 5 Burpees, Sprint 100 feet on Basketball Court, Tag Next Partner

 

End with an Indian Run – 800 Meters

Person in Front keeps pace, person from back Sprints to the Front

 

Stretch and Recover and Drink Lots of Water!!!!

8-8-2013a

 

8-8-2013b