WEDNESDAY 151202

Shoulder Press 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete 2 Individually Timed “Sprint Rounds” of:

20 Front Squats (95lb. / 65lb.)
10 Shoulder to Overhead (95lb. / 65lb.)
Run 400 Meters (or Row 400 Meters; or 100 Double Unders)

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets. For the Shoulder Press, the decent from the top position is 3 seconds, lightly touch the weight to the shoulder, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. Compare todays weight and time to November 10, 2015.

CobbieOathOffice

Deputy Sheriff Christine “Cobbie” Jones with Sheriff Hart

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Today our CAMP workout will be HQ programming.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

For Time:

Weighted Jump Rope, 100 Repetitions
50 Squats
40 Russian Kettlebell Swings
30 Hand Release Push-ups
20 Knees to Elbow
10 Burpees
5 Strict Pull-ups
Weighted Jump Rope, 100 Repetitions
5 Strict Pull-ups
10 Burpees
20 Knees to Elbow
30 Hand Release Push-ups
40 Russian Kettlebell Swings
50 Squats
Weighted Jump Rope, 100 Repetitions

Krav Maga  Note: Please note that Krav Maga is cancelled tonight. 

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