CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30
little something on how we feel about our training/culture....courtesy of Crossfit Montcon
THEY train for looks.
check out this great vid. Look at Laura's shins/knees in the two variations of the box squat.
She shows how to do it correct....(shin straight up and down), and then shows how this squat can be done incorrectly, by rolling forward. Then she fixes the issue at the end.
WOD (everyone...starting no later than 10 after, which does not include warmup)
Inbetween every squat set, perform one Shoulder Press from a full split jerk landing stance @90%+
Gen and AAB Wod Warmup
2 min working on improving rack position
*last done on 12/26/2011
8 Min AMRP
10 Power Cleans
10 Box Jumps
10 Upsy Daysies
Every min on the min for 20 min
2 Power Cleans at 80%+max
on next min
3 mu or 3 Strict PU (a fail CAN count as a rep on MU...just learn from it)
AMRP in 2 min of Power Cleans at same weight
AMRP in 2 min of MU/Strict Pullups (a fail CANNOT count as a rep)