0795:

WU: shoulder mobility + 3 rds of wod wu.

WOD: 10 Minute amrap

  • 8 SDHP 75/53
  • 8 pull ups
  • run 200 m

STRENGTH:

  • Squat 8X2 75%: 60 rest
  • Press 8X2 75% :60

0794:

WU: get ready ready!

WOD:

  • 800 m run
  • 30 wall balls
  • 30 pull ups
  • 30 burpees
  • 800 m run
  • 20 wall balls
  • 20 pull ups
  • 20 burpees
  • 800 m run
  • 10 wall balls
  • 10 pull ups
  • 10 burpees

Finish: 10 minutes stretching.

GA: 20 15 reps for wall ball and burpees, 15 10 5 pull ups

0793: Hello Valentina

Welcome the newest Mulvaney to the Crew.

WU: 5 push ups, 5 good mornings, 10 Tempo squats for 6 solid minutes.

STRENGTH:

  • Close grip b. press 5X5 @50
  • Deficit DL 4X4 @ 60%
  • Bulgarian Split Squat 4X3 (use caution!)

Finish with 10 minutes stretching:

  • Calves
  • Hamstrings

Pec & anterior shoulder

0792: Paleo Challenge Starts Monday

WU: Paleo discussion and referral to App then – 20 mt climber, 5 V-UP, 15 squat X3

WOD: Benchmark – Log! Use Sugarwod.

For Time:

  • 400 m run
  • 20 DL 225/235
  • 400 m run
  • 20 kb swing 70/53
  • 400 m run
  • 20 burpees
  • 400 m run
  • 20 CTB pull ups
  • 400 m run
  • 5 DL, kb swings, burpees & CTB pull ups

Scale load and movement when needed. Make sure and log this workout. It will be part of our Paleo Challenge

 

We are starting a new Paleo Challenge on 10/20/14.
In order to JOIN the challenge, here’s what YOU need to do:

  1. Please download the “Paleo Challenge” app on your phone – available on both iOS and android. (Requires iOS 7.1 or later).
  2. After watching the short video, select “Join Challenge” from the home screen.
  3. Search for the 2120 Paleo Challenge 14.
  4. Click “View.”
  5. And then “Join” ($9.99).

This challenge is designed to look, feel and perform better!!!!!!!

Reset, establish new habits and feel great. Whether you are new to the nutrition challenge scene, or you need some extra motivation to get back on track, join the group for a fun and rewarding month!

Looking forward to a great challenge,
CDM

– See more at: http://crossfit2120.com/2014/10/0791-paleo-challenge-starts-this-monday/#sthash.vOLYMSyN.dpuf

0791: Paleo Challenge Starts this Monday!!!!!

We are starting a new Paleo Challenge on 10/20/14.
In order to JOIN the challenge, here’s what YOU need to do:

  1. Please download the “Paleo Challenge” app on your phone – available on both iOS and android. (Requires iOS 7.1 or later).
  2. After watching the short video, select “Join Challenge” from the home screen.
  3. Search for the 2120 Paleo Challenge 14.
  4. Click “View.”
  5. And then “Join” ($9.99).

This challenge is designed to look, feel and perform better!!!!!!!

Reset, establish new habits and feel great. Whether you are new to the nutrition challenge scene, or you need some extra motivation to get back on track, join the group for a fun and rewarding month!

Looking forward to a great challenge,
CDM

WU: Ready Go! 8 Push ups, 14 squats, 30 bicycles X3

Skill: 10 minutes C&Split jerk.

WOD1: 5 minutes

  • 1 C& Split jerk
  • 15 DU

STRENGTH: 8X2 Thruster :60 sec rest

WOD: 2 10 EMOM or Death by, as they say!

  • 1 thruster 95/65
  • 4 pull ups

Pull up # remains at 4. Add 1 additional thruster rep each minute. Minute 1 = 1 thr, minute 2 = 2 the……..10 If you fail? 5 round – run 1000 m, 6 rd-800 m 7rd-600 m 8rd-400 m 9rd 200 m 10 rd 100 m Finish all = Pay Dirt!!!!!

0790:

PALEO 2120 CHALLENGE STARTS THIS MONDAY!!!!!!!!!!

WU: 5 minutes f. roll – Lats/anterior delt, groin, hams and Gastroc. 5 minutes 10 m walking lunge 200 m run to warm up.

WOD: 4 RFT

  • 20 db comp swings 53/35
  • 12 pull ups
  • 800 m run

STRENGTH: FRIDAY