New Albany, Saturday, 08/18/18
CROSSFIT
*Build Week – Be smart. Limit your load and intensity in preparation for Testing Week (aka PR Week) in 2 weeks!
Benchmark Saturday – Hero WOD
“The Chief”
5 Rounds:
3min AMRAP of:
3 Power Cleans
6 Push-ups
9 Air Squats
-rest 1 min after each round-
*Pickup where you left off. Score is total rounds + reps
This benchmark WOD was originally posted on CrossFit.com, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).
“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
COMPETITION
Run a 5k (3.1 miles)
*Easy pace. Just beyond conversational.
LEANX
A. 4B Movement Flow
10 Min:
10 Knee Hug Rocks
5 Rollbacks
5 Modified Windshield Wipers/Side
10 Straight Leg Raises (5/side)
10 Mountain climbers
10 Grass Pickers
5 Sumo Squats
5 Air Squats
5 Jump Squats
B. 15 Min AMRAP:
200m Run
20 Wall Balls (20,14)
20 Med Ball Rev Lunges
20 Lateral Tosses to Wall/Side
C. 30-20-10
Forearm to Palm Planks
Russian Twists
Quick Mountain Climbers
BOX NEWS
- Mindfully Mobile is this Sunday, 8/19 at 2:15pm! Join Jaime Candelario as he leads us through an hour of restorative mobility and yoga! *No open gym from 2:15 – 3:15pm