11.06.15 Workout of the Day

CrossFit 843 Wishes Bill Ellis a Very Happy 60th Birthday Today... Thank you Bill for your continued belief and support in our program, it has been an absolute honor to watch your fitness skyrocket over this past year! Looking forward to Many More.

CrossFit

General WU: Coaches Choice

Specific WU:2 sets: 10 OHS 10 situps 10 Strict Pullups/5 Negatives/Ring Rows 10 Strict Bar Dips/5 Negatives/10 Parallette Dips

+

2 sets: Row 300 meters 30 Double Unders/1 minute practice Run 300 meters

WOD 1: 2RFT of Row 1000 meters 75 Double Unders Run 800 meters

Compare to Tuesday. Faster/slower? Easier/harder?

Post time to comments.

ICT "Friday Tabata"

General WU: Coaches Choice

Specific WU: 30 sec/movement at 70%

WOD 1: 2x Tabata

1. Dips on rings or on box

2. Shoulder touches (1.1,2.2)

3. KB SDHP (53/35)

4. Airsquat to med ball

Score= lowest rep/interval per tabata combined

**1 minute rest between tabatas**

Both ICT and CrossFIt Active Recovery Recomendation

This Week's Active Recovery Workout Assault Bike/concept 2 rower / 200 meter sprint 10 sets of 60 seconds on/60 seconds off % Effort = 80-90% Please stay after at least 3 days this week and complete this 20 min cooldown. Run , row , bike or combine to hit these 10 sets. Notes: The goal is to find a tough, but “sustainable” pace that you can maintain for EVERY set. This means that the first couple sets should feel “easy” (80% effort). This will accumulate and move to a 90% effort, but the pace should not change. If you cannot maintain your pace, you came out too hot.