Kara practicing the hollow rock with one knee tucked. This is a great way to scale this exercise and work on this important position. Improve your hollow body position and improve in nearly every other movement in CrossFit, especially exercises like today’s shoulder press!

Tuesday’s WOD

Strength/Skill:

Shoulder Press 3RM

Met-con:

Tabata Russian Kettlebell Swings

8 rounds of 20 sec on, 10 sec off (70/53 lbs).

Your Tabata score is the lowest number of reps from any of the 8 rounds.

A=53/35, B=35/26, C=26/18

Notes and Announcements

Awesome work to everyone who showed up for the 5k on Monday. It looks like that was the busiest 5k day we have had at CFI, and it was packed with personal records! Today is a strength day and we’ll be focusing on using our core to assist us when we’re pressing weight overhead. Then a little something sweet to polish you off before you head out the door . Wednesday will also be a partner WOD for anyone who wants to organize their partnership early.

We’re in October now so that means that Halloween is right around the corner. Last years Halloween WOD was hilarious, and we will be having another contest this year and a prize for best costume. So start brainstorming now! I already got my “Brandon Rapolla” costume in the works so i got my eye on the prize. We’ll make sure the workout has you running down the street again!

5K Run, Wall Balls

This entry was posted on 10/01/2012 at 6:30 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Daily Posts by Zach Smith Comments Off