130204 Monday “1,000 FB Likes Benchmark!!”

DSC02455
Warm-up

Complete 3 rounds of 8-12 reps of each exercise:

Narrow grip high-pull

Wall ball

Toes to bar

Rest 60-90s for focused mobility work b/w rounds.

Strength/Skill Development 

A. Single arm DB Press @ 22×1; 6-9 x 3/arm. Rest 90s b/w sets.

B. TnG Push-press 7, 5, 3, 7. Rest 2 minutes

WOD

AMRAP in 8 minutes of:
500m row buy-in

Immediately followed by:

5 Burpee slammer over bar (NTE 30/20lbs over 10/8′)

10 BSU w/Slammer on shoulder (NTE 24/20″)

Post best DB Press x 8+/arm and bet Push-press x 3 & 7, 500m row time and total rounds + reps.

Cash-out/Buy-in (Complete it within the hour!) 

In celebration of our 1,000 “likes” benchmark on the CrossFit Asheville Facebook page, each hour of the morning from 5am through noon we must complete 1,000 double unders & again in the evening from 4:30-6:30pm.  Anyone may contribute to the hours total including group class & individual design clients or coaches, as long as they are present and completed then…no saving of extra reps for later hours (ie If the 6am does 1,200 the 7am still has to complete 1,000 rather than 800.)  However, no one person may do more than 200  double unders in that hour.  Use one of the white boards for individuals to track reps completed during each hour to ensure the cash-out is met before leaving.   Have fun and good luck!

The next challenge is to see how fast we can bring Stay Active Clinic from 214 “likes” up to the 1,000 level….keep doing your “foot drills”  to keep your feet & lower legs strong for running & jumping.  Remember to “like” us on Facebook while you’re at it!  :)

3 thoughts on “130204 Monday “1,000 FB Likes Benchmark!!”

  1. Daniel Smith

    Name DBPx8 PPx3&7 Row Rds+Rps DUs

    Frank 30 105 1:50 3+8 20
    Josh W 30 95 1:52 4+1 60
    Denise 25 75 2:00 3+12 200
    John 40 135 115 1:45 4+2 200
    Susie 25 75 – 3+12 100
    Jen M 20 60 2:00 4+2 -
    Sarah D 25 85/85 1:54 4+4
    Katie B 30 100/85 1:52 4+1 15
    Eva 25 100/85 1:54 4+2 15
    Hadley 15 48/43 2:23 4 27
    Matt 30 45/45 1:54 4+3 3
    Peter 40 145/115 1:55 4
    Robb 35 105/95 1:35 4
    Jesse 30 115/125 1:48 4+2
    Phil B 35 65/85 2:00 4
    Shilpa 20 65/75 2:15 4+1
    Tina 30×6 100/85 ? 4+6
    Trish 20 75/65 ? 4+10 90
    Mado 20 85/75 – 4
    Jes G 25×7 70/60 2:20 ? 125
    Max 30 115/95 ? 5+10
    Sam 30 120/100 1:55 4+12(24″/25) 45
    Gail 20 65/65 1:53 4+5
    Matt W 50 165/135 1:44 5+5 25
    Beth 35 – 2:20 6+5 20

    Reply
  2. Daniel Smith

    Anthony 40 145/115 4+5 30/24 200
    Corey W 45×9 155 4+3 30/24
    Ed 40×9 135 3+5 30/24
    Jess T 25×9 80/70 4+1 20/20
    Ginna 25 80/75 5+1 20/20
    Shankle 25 65/45 3+5 20/20
    Brooke 30 95/85 2+5 20/16 100

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>