Photo courtesy of: threadbombing.com
One of the 10 skills of Crossfit is Accuracy!
While it is a very important skill we don’t often get to practice it in our daily Wods. So we have come up with a solution! Come join Apprentice/ Coach Jon for a fun evening at Langford Lanes Bowling alley! A few Details about the event.
Where: Langford Lanes Bowling alley (Map: http://goo.gl/maps/L6sWW)
When: Friday, November 2, 2012 @ 7:00pm
RSVP: By October 25 on the Zones Facebook page so we can books a few lanes or email Jon
There are Prices listed on www.Langfordlanes.com
This event is open to everyone, so please bring your friends and family. Don’t forget to Prepare by watching some Bowling Documentaries (The Big Lebowski, KingPin).
Today’s Workout:
Buy In – 3 rounds of 25 single skips, 10 kb swings, 10 hollow rocks, 5 pullups, 5 pushups
WOD – “CFG Open 12.3″
Compare to March 8, 2012
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
Zone 4 – do RX but scale time down to 10 – 15 minutes
Zone 3 – Scale Push Press to 55/75lbs
Zone 2 – Scale box height to 12/24?, scale ttb to double crunch
Zone 1 – Scale time and movements as needed
Use tires, or plates to make extra boxes.
Cash Out – roll out your feet with a lacrosse ball
