MAKE UP / SKILLS DAY
*If you have not done 1 RM Front Squat and "Helen" benchmarks, you will do so today. If you are caught up on this week's WOD's, you can work the following skills.
- Running - 4x400 M Runs resting the exact amount of time for each effort. Record each 400 M sprint.
- Handstand Push ups x 25
- Rowing - 3x250 M Sprints resting the exact amount of time for each effort. Record each 250M sprint.
- Ring Dips x25
- Spend 10-15 mintues working a lift of choice
- Stretch!!!!
Mark your calendars! Saturday, September 25th is Fight Gone Bad V!!!
Miss "Stud"ly...
Make up from Wednesday.
Strength, 1 RM Front Squat. 195#.
WOD, Helen. 11:22
Posted by: Todd | July 22, 2010 at 07:50 AM
2 mile run at 6am
10 min
10 oh squats 65#
5 kte
got through 9 rounds
10 min
10 deads 120#
3 Renegade Rows each side20#
got through 7 rounds
Posted by: Kate | July 22, 2010 at 09:11 AM
Dear Crossfit Iowa,
Thank you for your hospitality yesterday. I love the new facility and all your members are legit. I look forward to working out with you all again sometime soon.
BJ Donohoe...
Crossfit omaha
Posted by: BJ | July 23, 2010 at 02:12 PM