Wednesday January 15th, 2014

CoreFit:
Complete yesterday's workout.

 If you came yesterday:

15 minutes of skill choice:  practice a movement you wish to become more competent at. Suggesitons include double unders, toes to bar, OHS etc.,

Airdyne 24 minutes for max calories with a partner. Switch every 60s. Keep it aerobic (i.e., sustainable, think 85% effort for all 12 sets.


CrossFit:

Men:
5 rounds for time:
Row 1K
15 pull ups
15 thrusters - 75#
15 burpees

Women:
5 rounds for time:
Row 800m
12 pull ups
12 thrusters - 45#
12 burpees

Time cap will be at 42 minutes for both men and women. Most will not make the time cap. Stagger start the group.  A short DROM warm-up and a bit of movement prep will be sufficient warm-up. Then get into it and start grinding away.

If you can make it a bit early and get started go ahead and do so. 

If there becomes back-up on the rower, complete 1.5 miles on the Airdyne instead of the 1k row.

Note how far you get in the 42 minutes.