Workout of the Day

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Mobility Tuesday, September 2, 2014

pullupsMobility Classes at 8:00/noon/5:00

All Classes:

Hell of the West WOD 3 – Speed

Open:

15 Chest to Bar Pull-ups
45 Double-Unders
15 Front Squats 145/100

10 min time cap.

Novice:

10 Hang Cleans 95/65
30 Singles
10 Front Squats 95/65

10 min time cap.

and then…
NOT for TIME:
5 rounds of strict toes to bar

Standards Information:

CHEST TO BAR PULL UPS: During the chest to bar pull ups any grip or any style of pull up is permitted as long as the repetition starts with the arms fully extended and finishes with the athlete clearly making contact with the bar below the collar bone.

HANG CLEAN: Each rep must begin with the bar off of the ground and the arms at full extension. The barbell must finish at shoulder height at the clavicle. In the finished position, the elbows must be in front of the barbell with the knees and hips in full extension. If the elbows are behind the bar it is a NO REP. Any style of hang clean is acceptable for this workout but if you clean the weight from the floor it is a NO REP.

DOUBLE UNDERS: For every repetition of the double-under the rope must pass forwards around the athlete’s body. Each double-under repetition must have the rope pass around the athlete’s body twice. Single-Unders are not permitted.

SINGLES: For every repetition of the Singles the rope must pass forwards around the athlete’s body. Each repetition must have the rope pass around the athlete’s body ONLY once. Double-Unders are NOT permitted.

FRONT SQUAT: Every repetition of the front squat must have the athlete pass below parallel where the hip crease is clearly below the top of the knee and finish with the athlete fully locked out. That means the hips and legs are fully extended. Athletes may either take the bar from the floor and clean it into a front rack position or receive the bar from a squat rack.

and…Just for FUN!:

Sunday

On Labor Day we will be open from 8-11 A.M. for Open Gym.

This Sunday’s Schedule of Classes:

8:00 – 11:00

Open Gym

8:30-9:30

Free Class for locals interested in CrossFit*

10:00-11:00

Free Class for locals interested in CrossFit*

* Drop-in fees still apply to CrossFit visitors from out of town.

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Chipper

Labor Day Scheduling Note: We will only be having Open Gym Time on Monday from 8-11 AM!

7:30 Intermediate Class:  TBA come get some

8:30 CrossFit class

For time:
10 Handstand push-ups
20 Wallballs (20/14)
30 Toes-to-bar
40 Power cleans (135/95)
50 Burpees
60 Sumo deadlift high-pull (75/55)

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