WOD 04/26/11

Jake WODs

crossfit, fitness, gym, richmond, lunges
Today’s WOD:

10K Run

Advanced WOD:

3 Rounds:
Each round is composed of 3 sets of the following:
5 Deadlifts
5 Hang Power Cleans
5 Push Presses
5 Front Squats

Use 50% of your Push Press 1RM for the loading.

There is a 10 Burpee penalty for setting the bar down during a round. Rest as needed between rounds.

We will not be offering classes like this. Ever.

Many of you had the opportunity to get a taste of competition as it relates to CrossFit with the Open and Team SuperFit is coming in August. Towards the end of May there is going to be an Olympic weightlifting competition at Bridgewater College. If you have any interest in competing in the sport of Olympic weightlifting, please feel free to sign up. There aren’t any requirements as far as how heavy you need to lift; the competition is largely a personal endeavor to see what you are capable of.

I’ll be doing a brief 3 week train up for the competition and anyone is welcome to join. If you’re looking to improve and test your Olympic lifts, this is a great opportunity to do so in a fairly low key event.