Monday’s WOD:
Tomorrow we begin our “Countdown to the CrossFit Open” class format! For this month we will be increasing the volume of work in the classes. The name of the game is skill work! We will work to accommodate the needs of everyone wanting to participate in this year’s CrossFit Open! I will explain more about the open in classes tomorrow for those who are unfamiliar with what it means! Get ready for a fun month of PR’s and personal growth!
Sunday With Shep
Warm up
Hips specifically
Strength
Squat cleans
(Athletes choice-from the hang or from the ground)
S-WOD:
15 minute EMOM
1 rep per minute
Starting weight (1st rep) @65% of 1RM
*every minute add five Pounds. Perform one rep until failure.
*if failed rep occurs, knock down five pounds and continue the rest of the emom at that weight, do not go back up
Zach Kiefaber and Brett Berrong are competing in the winter WODfest this weekend at CrossFit Eminence! Good luck and have fun, gentlemen!
Monday’s WOD:
http://www.crossfit.com/mt-archive2/009210.html
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
Sundays With Shep
Warmup
Shoulders
Hips
Strength
OHS
S-wod
OH walking lunges
5×50 meters
Lvl 1- 135/95
Lvl 2- 115/75
Lvl 3- 95/65
W.I.L.D. Horizons CrossFit 