9/7/2014

Rest Day

Phase 2 Begins Tomorrow

9/6/2014

Shaker Bottle Saturday

Please fill in the blanks below:

https://docs.google.com/a/crossfitwestchester.com/spreadsheets/d/11Ce0-nK9yWZWQ01fK9m63kE7PvSBQndA49qvJTrdRfE/edit#gid=0

9/5/2014

A. Thrusters 4 x 5 rest 2 minutes
+
4 rounds:
10 calories AB Bike
20 UB Wall Ball Shots 20/14
*10 minute cap*

9/4/2014

5 sets:
Run 500m
20 Burpees
rest 1:1

*compare to 6/4*

9/3/2014

Row 1500m
then
50-40-30-20-10
Double Unders
*15 TTB after each round*

or

Rest Day

9/2/2014

A1. Push Press 4 x 5 @ 75-80% (scale to 65-70%)
A2. Muscle Ups - 4 x 3-7 reps rest 2 minutes
+
AMRAP 3
Muscle Ups
rest 1 minute
AMRAP 3
Air Squats
rest 1 minutes
AMRAP 3
KB Swings 70/53

9/1/2014

As a whole I saw some amazing progress over the past 12 weeks, and although some of you might not be as happy as other, the general feeling of improvement seems to be contagious among team CFW.  You guys should all be proud.  For the next week you guys have 3 choices as we de load and prepare for phase 2.

Option 1:
Do you own program/thing this week and set yourself up for next week.

Option 2:
Do absolutely nothing.  Rest, Mobilize, Eat & Celebrate your first hard training cycle.

Option 3:
Work out with classes for the week.  We will scale down percentages but have you working with the group.

In order of my preference I like Option 3 the most, followed by option 2, followed by option 1.  The choice is yours this week.

9/1/2014
"Julia"
For time:
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95