Workout of the Day, January 22nd 2013

WOD: #success

EMOM for 10 minutes perform – 3 Push Press at 75% of your 1 Rep Shoulder Push Press

rest/set up for 3 minutes then:

8 Min AMRAP

4 Overhead Squats (115/75lbs)

8 Ring Rows

12 Lateral Hops (Over and Back =1)

COMPETITOR/NEXT LEVEL: Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and Full Squat.

SFH PROTEIN:  We will be placing another Strong Faster Protein order on Monday January 28th. Please be sure to sign up at the front counter.

FUNDAMENTALS CLASSES: This class is mandatory for every member who signs up. We will teach you the fundamentals of all of the Olympic Lifts. We will use the PVC and break down the technique of each lift. This is highly suggested to anyone who’d like a refresher too! Many people attend more than once and learn something every time. The only investment is your time! The quicker you dial in your technique, the faster you can load up the weight, and the more intensity you’ll get out of your WODs…which will lead to faster results! Join us! The next Fundamentals Class is THIS Sat 1/26 8-9AM.  Sign up online or at the front desk!

CROSSFIT TEENS!

Still not to late to jump in on this session!!!

Next Session! 1/21/13 – 2/6/13

Mon/Wed 3:30-4:15PM Ages 13-16

2Days/Week $60 Members $75 Non-Members

1Day/Week $45 Members $55 Non-Members

*10% DISCOUNT FOR EACH ADDITIONAL SIBLING

Fit Bodies Bloomington CrossFit – Your Time Is Now!!

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This entry was posted on Tuesday, January 22nd, 2013 at 3:04 am and is filed under Bloomington Crossfit, WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

2 Responses to “Workout of the Day, January 22nd 2013”

  1. James says:
    January 22, 2013 at 11:27 pm

    Pressing muscles are still a bit tender from Saturday – 135 lbs on the EMOM and 122 Reps on the AMRAP.

    Food: 4, WOD: 1, Water: 1, Sleep: 1

  2. Janelle says:
    January 23, 2013 at 3:20 pm

    that was the common theme for sure…what are your total points James?

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