100406 – Tuesday

Our ever-growing Level 1 CrossFit class is off to start their WOD with a quick run.

And now that we’ve properly taught them, corrected them, and scaled them, they’re Overhead Squatting or Front Squatting. Proper basics not only help you become stronger in the long run, but they also help keep your body healthy and coming back the next day! Awesome job Volts!

And that focus on the basics is helping Randy rock out an awesome OHS. Just months ago he couldn’t OHS the training bar, but hard work and consistency is helping him make HUGE gains!

Melina rocked it too!


In addition to becoming a great Coach at our gym, Rane is getting closer every day to 15 reps Overhead at body weight!

And yes, there was a WOD too…

Great job everyone, and I’m also very happy at how many Volts and Voltage Vixens are taking part in our Nutritional Challenge!

You all obviously rock!!!!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Overhead Squat

‘Lil Nancy

4 Rounds for time.

400 Meter Run

10x Overhead Squat

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All Levels CrossFit

Skill:

Overhead Squat: Try to find 15 Rep Max, if possible attempt the CrossFit Gold Standard of 15 Reps Overhead at Body Weight!

WOD: Via CrossFit Football.

10 Rounds with a DB or KB, for time. Go heavy.

One rounds consists of the following:

One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right

then switch hands….

One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

Do not set the weight down or rest it on your body. Doing so results in a 5 Burpee penalty.

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