Workout of the Day (WOD)

Monday 6/24/13

I was nervous when people started sending me pictures of themselves at the Fremont Solstice Parade, luckily I didn't receive anything inappropriate :-)  However here is Lyle squeezing in a handstand right before parade began.

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CrossFit Regionals are over and many of you have been asking for extra programming to get prepared for next year. In the past we put extra work on the white board in the gym but this year I want to organize a Facebook group so it can stay cleaner and more organized. This will help keep people accountable for what work they do and keep you from cherry picking only the extra work you want to do.  You do not need to be an extreme athlete or even compete in competitions, if you're interested in doing extra work above and beyond what is done in the gym then contact me and you're more than welcome to join in.

If you're interested, you can contact me by either posting in comments, emailing, texting or friend my personal facebook account "erin ron onyon".  Yes it's a joint account with my wife, we are one of those couples   Plus not only will you get to join the private CFIB training group you'll get to see my personal updates on Facebook that have a lot to do about nothing, YAY, win win!!!!  The training will begin this summer.

I'm going to have a little fun with you all this week.  Ok, I might be the only person that finds it fun but that's alright with me :-)  I'm going to post the entire week's WODs right now, but these aren't in any order and I will not post the workouts each day on the blog like I normally do.  You will find out which of these workouts is going to happen when you come in and check the whiteboard the day of.  Enjoy, here are this weeks 5 days of workouts :-) 

                             

1.  Strength/Skill:  20 Minutes to   practice Clean & Jerk

WOD:
  6 Minutes
  At the top of each minute 3 Clean & Jerks (185/125)
  With remaining time of the minute perform max burpees

*Your score is grand total of burpees

2.  WOD:
  50 Wall Balls (20/14)
  40 Sit Ups
  400m Run
  40 V-Ups
  400m Run
  40 Toes to Bar
400m Run
  40 V-Ups
  400m Run
  40 Sit Ups
  50 Wall Balls (20/14)

3.  Strength:  Backsquat week 4 de-load

WOD:
  10 Rounds
  3 Deadlift (315/205)
  15 Push-Ups

4.  Strength:  Shoulder Press week   4 de-load

WOD:
3 Rounds
  8 Thrusters (135/95)
  50 Double Unders
  400m Run

5.  Benchmark WOD Day

WOD: “Nancy”
  5 Rounds
  400m Run
  15 OH Squats (95/65)