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Yakima’s CrossFit Reformation 09.09.13

8
Sep

Yakima’s CrossFit Reformation 09.09.13

Prep work:

3 rounds
25′ Duck walk
30 sec tabletop L/R

Strength:

Back Squat

15 min to work up to a heavy set of 5 reps.

-Post weight to comments

***If you have been following the optional strength you will perform the following during this time.

1×20

Take last weeks Mid-Bar squat weight adjust +/- 0-20lb

-Post weight and results to comments.

WOD:

3 rounds

1min airdyne
1min close grip push up
1min medball russian twist(20lb/14lb/12lb)
1min rest

Acc work:

Pull up progression in which you started but failed to finish on 8.26.13

6X4

1)Banded Chin
2)Banded Chest to Bar Chin
3)Chin
4)Chest to Bar Chin
5)Banded pull up
6)Banded Chest to Bar pull up
7)Pull up
8)Chest to Bar pull up
9)Ring pull up

-Post results to comments

Cool down:
Mobility

16 Responses

  1. BG

    5am crew killed.
    WOD: Squats 5 rep max PR by 10 lbs..!! Yeah Buddy. (235)
    3 round WOD:
    Total calories 78. My legs were on fire!
    Those minutes feel like an hour lol.

    Felt good and rested. Ready to kill it this week!
    GO NINERS

  2. Cory Van Tress

    This morning kicked my butt. Did 76 on the airdyne, 47 push-ups, and 44 Russian twists. I added a little extra ab work in after that, if ya know what I mean.

    Tried 185 for 20 but wasn’t feeling it and only got 15, did another set of 10 for quiting on the 20

  3. Tiffany Carley

    Back squat 145 (15 pds heavier than last time)
    Airdyne 62 cals
    lost track of push ups and Russian twists. Just kept going til time was up!

  4. ReneeG

    75# unbroken MBBS *Opt. Strength*
    used the same weight but I finally strung all my reps together!!!

    Airdyne 61 cals

    those banded chin over bar are feeling a little better, can’t wait to move on 🙂

  5. sandra

    Airdine I hate you 58cal: push ups 58: Russian twist 71. 115# x20 optional strength sqt: 5×4 pull ups had to leave to get the kids 2×4 ill do Wednesday. Great one today makes you dig deep

  6. Judith

    20 reps @ 115lb mid bar back squats.
    65cal (29-19-17) airdyne, didn’t count push ups nor the Russian twist…. My legs were done… 6×3 chin ups, yeah no bueno… Lol

  7. Bryn

    99 calories on the AirDynamite!! Couldnt break those triple digits!! Thanks for the push, Claudia!! Lets just call the push-ups and v-sits good technique builders!! I will be back to the strength portion soon enough!!

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