Skills
Quick ropes
GHD: 4 Rounds NFT
- Back Extention 2 rounds x 6-8
- Hip Extention 2 Rounds x6-8
- 10 KB goblet squats to thrusters
WOD :
- 20 kb swings
- 2 push ups
- 18 kb swings
- 4 push ups
- 16 kb swings
- 6 push ups
and so on…
I know it was posted Wednesday but we didn’t end up with that one but is for real going down Friday! I hope we are working hard and having a good time the end of the challenge is coming up here the 27the and the 29th!!! I hope you are as pumped as I am because I’m stoked!Also as we all are hearing that the Open opens the 22nd, and here at Surge we do a Friday Night Lights, which is the WOD for the open starting at 5:00 and in heats through the evening. So in saying that, the Essentials Friday night will be moved to Thursday nights 6:15. So classes will still be Monday, Wednesday, and then Thursday. So If there is and conflict with this and your schedule lets see what we can do to work it out!-Forrest
W/U skills GHD 4rds 2 rds doing back ext then two rds doing hip ext back/ hip ext 6-8 10 KB goblet squats to thrusters back ext and hip ext i know that the video i posted monday was hip ext and back when i was wanting the ghd sit up but I do want to go over the difference of back ext and hip extension Wednesday. so check the main site if needed for that vid under back ext or youtube it. http://www.crossfit.com/cf-info/excercise.html#KBspre wod go through a good KB swings mechanics. WOD 20 kb swings 2 push ups 18 kb swings 4 push ups 16 kb swings 6 push ups and so on…