11.07.15 Workout of the Day

Happy Birthday Michelle Peterson! Thank you for all your energy, dedication and support you put forth day in and day out!

Group Run/Max 830.. FREE all members are welcome

CrossFit 715 and 830/ Martin

General WU: Caoches Choice

Specific WU: in 10 min complete

10/reps movement, 150 m run, find weight for DL

WOD 1:

MIn 0-8 With a Partner, against a 8 min running clock, complete :

600 m run together (stop sign) into max cal row

one works one rests, run together, switch after every 10 cals

:MIn 8-16 With a Partner, against a 8 min running clock, complete :

600 m run together (stop sign) into max box jumps (24,20)

one works one rests, run together

SCORE =total rounds +reps

AT the 20 min mark:

WOD 2: 10 min Partner AMRAP

With a partner, climb the ladder as high as possible (1.1,2.2...)

DL(185/135)

bar over burpees

cash in 800 m run, big sqaure

one works one rests, run together, one bar/team

SCaore=Total Team Reps

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.