What's Going On?

August 7, 2013

Warmup:

Coaches Choice

WOD:

100 Double Unders

Run 100m

4 Rope Climbs

Run 100m

30 Front Squats 135/95#

Run 100m

100m Farmer Carry (Athlete choice. Heaviest unbroken. 10 Burpee penalty for resting)

Run 100m

20 Alternating DB Snatch 80/60#

Run 100m

Cool Down: 10 min practice Kipping Pullup or Muscle Up

August 6, 2013

olympic-snatch3.jpg

Pandemic Barbell Presents...

Olympic Weightlifting Class

Warmup:

 400m jog, dynamic stretching as class, couch stretch, OH stretch with barbell and foam roller

Skill:

Muscle Snatch and OHS

WOD:

10 min EMOM of 1 Muscle Snatch plus 3 OHS

August 5, 2013

*** Olympic Lifting Class Starting this Tuesday and Thursday @ 530 PM**

**Yoga Tuesdays and Thursdays @ 830 PM**

Warmup:

3 Rounds of Cindy Then:

10 Pass throughs

10 Inch worm to Cobra

Strength:

7 Minutes to Establish 1 RM Press

7 Minutes to Establish 1 RM Push Press

7 Minutes to Establish 1 RM Push Jerk

WOD:

"Dumb Fran"

21-15-9

Dumbell Thrusters 50/25 #

"Chin" Ups (Under hand)

Cool Down:

August 3, 2013

***Pandemic Nation would like to congratulate Paula H. for her hard work and preperation leading up to the Benchmark Throwdown!!! Unfortunatly for Paula the competition was canceled... however this is likely fortunate for those who would compete against her! We know Paula would have done AMAZING!***

***We also want to say good luck to Brian E. in his Cal Affiliate competition in Riverside. This guy is a beast and we know he will lay it on the line today! He will be competing at RC Crossfit in Riverside! Try to come out and give him your support.***

August 2, 2013

Warmup:

1 min each side banded front rack stretch

1 min each side tricep smash

1 min bottom of front squat w barbell

3 sets of 2 Front Squats with increasing weight

Strength:

EMOM 7 Min:

2 Front Squats

**1st rep pause for 3 seconds at rock bottom

WOD:

21-15-9

Sumo Deadlift High Pull 95/65#

Push Press 95/65#

Toes to Bar

Cool Down:

2 min ME Double Unders

 

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