0915:

WU: Run 300, 10 m mobility lunges, 10 v-ups X3 rds

  • 3 rep Push Press – begin at 70% of 3rm. Add wt. every minute for 5 minutes – Post heaviest effort?

Met-con – 12 minute effort of:

  • 10 kb swings 53/35
  • 12 box jumps
  • 14 abmat wt. sit ups 25/15 plate

Mobility Minute: Mobilize the hip 2×2 min bouts.

0883:

WU: Get familiar with each exercise then set up.

WOD: 4 minute efforts  X 4 rounds – rest only after rd 3

  • 4 minute  1: 4 SPU, 8 strict push up, 12 squats
  • 4 minutes 2: 8 kb comp swings, 8 goblet squats, 100m run
  • 4 minutes 3: 6 DL@bw, 4 OTBB
  • Rest 3 minutes
  • 4 minutes 4: 2 4 6 8 10 12…… GTO BW, TTB

 

STRENGTH: Buddy carry relay 8X50m

0858:

WU: C.Al, CDM all day!

WOD: 15 minute Amrap

  • 100 m run (2nd)
  • 10 Pull ups (kipping or strict) 4-6 GA
  • 10 kb swing 53/35rx // 8 or 6@18 or 26 GA

STRENGTH: B. Squat 3 or 5 RM (Post) I did do some housekeeping on the Strength board. I may have relocated to you on the board itself. If you are member your there! Now lets get those numbers on the board and get strong. CDM

0743: DFM Teen S&C starts Monday at 3:30

DFM Teen S&C begins this Monday. The classes will run Monday, Wednesday at 3:30 P.M. and will run for 1 hour in duration. I am very passionate about helping our young boys and girls become better equipped in the gym in a fun but very focused training environment. Everyone that participates will learn to work in a team atmosphere. No single athlete will put themselves before teammates. Each athlete will learn to lead from the front becoming more vocal and of course leading by example. Athletes will also be randomly asked to teach a skill or movement that is learned throughout the course curriculum. Body weight conditioning will be our primary focus but not limited to the barbell all external loads. Technique will always trump Load. This has always been the 2120 way. All athletes will also possess a greater understanding of ALL Barbell mechanics from the slow to the Olympic lifts.Learning proper form on the barbell is critical to the future of any young athletes success. Please bring kids to class starting tomorrow or feel free to come and check out one of our sessions in the future. Looking forward to preparing all your young athletes for the future. Sincerely, CDM

WU: team up and let’s get right on the set up. 5:15am’ers box will open at 5am.
WOD: 21 minutes – Partners of up to (3) can share kb, dl and thruster bar.
• 8 HSPU
• 8 BW ½ DL
• 8 Pull ups
• 8 Thrusters (use same load as Friday 8/22)
• 8 burpees
• 8 kb swings 70/53
STRENGTH: DL 1-3 max effort (post and retain # for future use)

0690:

Hooya to Danielle, Kokoro 32 Graduate! Danielle came in very prepared for the 50 hour experience. She had shown exceptional resolve with the ability to lead and most important be a good teammate. You represented yourself and all of us that train with you at 2120 to the highest standard. I am very proud of you Danielle for you will always be our first Kokoro graduate at CrossFit 2120. CDM
WU: Set Up!
WOD: 20 minutes FQ
• 6 KB SDHP
• 3 kb clean – PP (3R-3L)
• 6 KB Swing
• 10 push ups
• 12 squats
• 200 m run
STRENGTH: DL 2X5 50% 2X5 60% 2X5 65%