Wednesday: Everyday Challenges

Hey guys! I love a good challenge as much as anyone else. I believe challenges keep us striving to do our best, they test our abilities, and they help keep us hungry for ongoing improvement. In addition to the workout ‘tests’ this week, I also recommend testing yourself after every WOD this week, by challenging a friend at your training session to a short competition.

To add to the fun, I’ll be popping in and out of various classes issuing random challenges to whomever would like to participate. These challenges will be random, but they will also be designed to help your training and skill work. Friendly competition breeds results, so be ready for anything! I’ll see you on the battlefield!

-Coach Murillo

Manuel has been training consistently in our Level 1 CrossFit classes and it shows in his super improved form!

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 2012 Games Shuttle Run, for time – best of 3 attempts

  • (this event will take place Saturday at The Home Depot Center (possibly also at your local Home Depot)
For time – Sprint the following distance
  • 50 meters out
  • 50 meters back
  • 100 meters out
  • 100 meters back

 

 Skill: Running Technique, then –

  • 2012 Games Shuttle Run – best of 3 attempts
  • For time – Sprint the following distance
    • 50 meters out
    • 50 meters back
    • 100 meters out
    • 100 meters back
B. 4 Rounds for max reps, rest 1 minute after all stations are complete

  • :30 Seconds Dips
  • :30 Seconds Bumper Plate Sit Ups
  • :30 Seconds Hand Stand Push Ups (Scale to AbMat, box, then regular push ups)
  • :30 Seconds Plank Hold – 1 point for every second held (‘bows & toes)
C. Max Hold for time
  • Front Leaning Rest on Rings
  • Sub to Plank Hold
WOD: 4 Rounds for max reps, rest 1 minute after all stations are complete

  • :30 second Push Ups
  • :30 second Sit Ups
  • :30 second KB Swings
  • :30 second Plank Hold
  • Rest 1 minute, then Max Plank hold for time

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