American College of Sport Medicine: Michele Olson, PhD, FACSM, joins Melanie Cole, MS, to teach you how to do lunges and squats correctly so that your knees can actually benefit.
The Sunday and weekly WODs are now posted under the new Sunday and Weekly WOD pages upper right. I will find something interesting and motivational to post on this main page going forward. Maybe some pictures of you guys crushing the WODs on Sunday mornings. Remember to smile and say burpEES!!!
Post Time: Scale reps as needed
From CrossFit.Com Oct. 13th
Use Dumb bells if you can’t get into the gym.
Choose a load about 70-80% of your 1rep max
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Record Weight lifted. Use same weight for all sets.
Sunday Oct. 13th
WOD – FOR TIME
WOD # 2 for the week
|WOD #2||(compare to July 7th)|
|10– Inch Worms|
|25 – Jumping Jacks|
|5 Inch Worms|
|WOD – Record Time (keep good consistent pace i.e. 10 -12 burpees per min)|
|100 Burpees for Time (if 100 seems like too much try 50 or 75 and record time)|
|Mercy killing at 20 Mins (.i.e. if you are going for over 20 mins STOP and record reps and time)|