July 3, 2009

Friday 090703

Day 3 of the 100 Day CrossFit O.C. Improvement Challenge

Strength: Front squat 5-5-5

Skills work: 1:30 of "L" sitting (on paralettes or rings)

Met con: Row 2000M for time.

All participants of the Strength Challenge will need to complete a CrossFit Total soon! Come in and establish your starting point for the challenge!!

Post your time & loads to comments.

CROSSFIT ORANGE COUNTY WILL HOLD ONLY ONE CLASS TOMORROW (JULY 4TH). 1000 TO 1100 ONLY!!

 

 

Realistic hand to hand training is good!

Thanks to Cliff & Omari (& the Blauer Tactical crew) for the great P.D.R. seminar last Sunday!

 

Comments

[Derrick Chapman]

The Chapman's completed the Filthy Fifty x2 in New York today. Any suggestion for a 4th of July bodyweight/no equipment workout?

[Robin]

Cindy is always a good one! AMRAP in 20 minutes: 5 pull ups-10 push ups-15 squats. I have substituted the pull ups for chair dips. Another one you can do is the Deck of Cards and have the exercises be Burpee's, box jumps, squats & push ups and go through the whole deck each. If you want to go hard and have some time you can do Painstorm: 100M Run, 50 Burpee’s, 200M Run, 100 Push Ups, 300M Run, 150 Lunge Steps, 400M Run, 200 Squats, 300M Run, 150 Lunge Steps, 200M Run, 50 Burpee’s and 100M Run!

[Robin]

Good job Derrick and Antonia on the Filthy Fifty!