Sep 3, 2014

Thursday 14.09.04

Main WOD

- 20m Shuttle Run (4x lengths)
- 30 Flutter Kicks (4x count)

- 3x 3 Power Cleans @ 60/70/80%

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Meet in side the bubble to stretch and receive the WOD Brief.  We will block off a 20m route on the small side road at the south entrance using two cones (about 13 paces). 1x shuttle run is down and back twice (x lengths). After each shuttle run, move into the grass and execute 30x four-count flutter kicks (feet three inches off the ground, heels past toes on alternate foot). Check out this video for flutter kick standards. Run inside and get your final time!

Scaling: Not a lot of scaling options here.  Scale the shuttle run into a shuttle jog.  Place your hands under your butt for the flutter kicks to decrease the pressure on the lower back during the flutter kicks.

Strength: Low reps and slightly increasing weight. Take this opportunity to focus on your accuracy, balance, coordination and timing in the power clean while remembering to maintain a solid core. Use this time to find your 3 rep threshold in preparation for Friday's Team WOD.


Sean Carmody said...

4:14 Rx

Iron Major CrossFit Coordinator said...

4:34 Rx

Ross said...


Conducted Combat water survival with cadets this morning.

Made up Mondays workout 5k Row
19:30 tied old PR.

Then did
3x3 of DL, Hang Squat Clean
worked sets of 3 @ 135,155, 185, 205 - Happy...

Trying to recruit some others to do the shuttle run workout with me later, we will see...

Dan R. said...

5:26 Rx
Hang squat clean #135, #155, then 2@ #185.
Also worked some back squat and front squat with Hatch program.