Tuesday, 5/16/11

The end of the CFCC BCCC v. 2.0 is this coming Saturday morning!  If you’d like to have your measurements etc. taken… please come in!  I’ll be here at 9am – and we’ll be gone running from 10am to 11am… but I’ll be there for the remainder of the class times that day.

Sammy is working on the muscle-up tonight in Gymnastics. Want one?

What are the CrossFit hero WODs?  Find out here.


Self Myofascial Release: Lax Ball to between shoulder blades, rear delt, and pecs. Spend 2 minutes with emphasis in each position.

Mobility WOD: Barbell Assisted Thoracic Extension, 1 minute hold – use a super friend to assist.

Warm-up: 3 rounds with 10s at each station: False Grip Hang, Easy Push-ups, Handstand Hold, Arm Swings

For time: “JT” : 21-15-9 reps of HSPU, Ring Dips, Push-up

Scale heavily if you are scaling at all… this one can be a LITTLE long if you don’t.


GYMNASTICS (730pm): 

Kinesthetic Awareness: Rolls
Metcon: 30 Burpee-muscle ups for time
(Burpee=chest to floor, stand, muscle up. Burpee must be performed after failed attempts as well.Only completed muscleups count towards the 30reps)



pepito warmup
alligator crawls x 5
clean and press skill
5 rounds for time:
HSPU x 3
push press x 5es
jump squat x 10
split jump x 10
finish with 1 min plank on hands
One Response to “Tuesday, 5/16/11”
  1. Rachel says:

    NOOOOOOOOO!!!!!!!!! NOT “JT” This workout made me as pissed off as I’ve ever been at Greg, Crossfit, and sandbags!!!!

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