Dec 8, 2015

Wednesday 15.12.09

Warm Up
- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
- Clean and Jerk: Work up to a heavy single

Mobility WOD
- Pigeon stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Ensure a good setup each time; feet shoulder width, shins close to the bar.  Keep the weight along the center line of your body.  Drop quickly under during the jerk and stand completely back up, arms locked out overhead.

Mobility WOD
Hold each stretch each side for 2 minutes.

11 comments:

Unknown said...

My husband and I recently moved here and are looking for a new Box. How do we get started here? What are the afternoon class times please?
Thank you.

Kevin Moyer said...

I go in the mornings and you just show up. There are two set morning times but not sure about the afternoon. If you go to the trainers page you can email Mark Monroe or any of the other trainers.

Christina B. said...

Thank you

Christina B. said...

Thank you

Ecko Logrono said...

500m row
warm up

WOD: 110 lbs max rep
Feeling Good--been out for 4 days--still had juice left so...
Buy Out: 3RDS
7 Thrusters (65lbs)
200m run

Sapper408 said...

Great workout today. Gerald was on fire!

monroe said...

Christina, Just show up as Kevin said, there are plenty of folks willing to get you started. Our on-ramp on January 9th is a good introduction, too. In it we cover the basic concepts and fundamental movements behind CrossFit.

Boo said...

190 x 1 Clean and Jerk

monroe said...

Started with hand waIking practice, pistols. Got up to 165, C&J, felt sloppy. I'm out of practice. Followed with 10 singles at 135lb, 3 x 10 toes to bar.

David Batchelor said...

Did 115 x 3, 135 x 2, 155 x 1, 170 failed twice, then 155x2 Also felt out of practice

Russell Smith said...

Great workout- 207 x 1.