Benchmark Monday 3/25/13

Mark O., with his new technique for 150 wall balls.  Gotta say, never seen that before!!!

Skill Test
Broad jump for distance
*Everyone will use the same starting line.  You must execute a double-leg jump and landing, starting from behind the starting line.  Your distance will be measured from the starting line to the closest body part that hits the ground.  You may get as many attempts at this as time allows, but be considerate to others in the class.

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 10/22/12

Pre-K
Skill: sumo deadlift high-pull (“Zippers”)
3 Rounds or 5:00 of:
Forward roll x 2
Cartwheel x 1
Forward-back hops x 5
Game: Ball Tag

Kids
Skill: Sumo deadlift high-pull
3 Rounds or 5:00 of:
Bear crawl x 1
Forward roll x length of mat
Cartwheel x 1
Speed ladder x 1
Forward-back hops x 5
25-meter bum kickers
25-meter high-knee skip
Game: Elimination

Basics
Tabatta Pull-Ups
Rest 1 Min
Tabatta Push-Ups
Rest 1 Min
Tabatta Knees-to-Elbows

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are knees to elbows. There is a one minute rest between exercises.
Basics
*Compare to 10/31/12

SCHEDULE CHANGE THIS WEEK

Coach Chris will be gone Thursday so he moved the Teens class (originally Th, 5-6) to Wed 3:30-4:30.  Instead of having a random hour hole left in our schedule on Thur, we will bump all of the classes up an hour.  There will also be an additional CFK Pre-K, Kids, and Teens class offered this week due to Spring Break.  Check the schedule for more info.

 

Written by:

Leave a Reply

Your email address will not be published.

  • Recent Items

    Test

    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]


    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]



  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More