Monday WOD - 30 November 2009
Location:
"CrossFit Baseline" (developed by Andy Petranek of CrossFit LA)
NOTE: Order of arrival determines your start time! In other words..."first come, first served".
For time:
Men Women Category
3:45 4:40 Elite
4:30 5:35 Pro
5:15 6:30 Expert
6:15 7:30 Collegiate
7:15 8:30 Intermediate
8:15 9:30 Novice
9:15 10:30 Beginner
10:00 11:00 Cut-Off
Stretch
Study:Nutrition Tip of the Day:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am (this one is dedicated to the 6am group...the hardest part of the workout is getting thru the door!)
- 9:00 am
- 6:00 pm (If you are attending the 6pm group, consider moving to the 7pm...6pm is crowded!)
- 7:00 pm
- 8:00 pm On Ramp (new class for new athletes)
- Dynamic stretch / body movement
- Samson Stretch
- Wall worship (2 minutes)
- Plank and push (2 minutes)
- Sit-up x15 (4 count, to trainer's cadence)
- Good morning x15 (4 count, to trainer's cadence)
- Assisted pull-up x20
- Standards and ROM on all CrossFit Baseline exercises.
- Deadlift
"CrossFit Baseline" (developed by Andy Petranek of CrossFit LA)
NOTE: Order of arrival determines your start time! In other words..."first come, first served".
For time:
- Row 500m
- Squat x40
- Sit-up x30
- Push-up x20
- Pull-up x10 (20 jumping pull-ups may be substituted for pull-ups)
- Deadlift 5x5
Men Women Category
3:45 4:40 Elite
4:30 5:35 Pro
5:15 6:30 Expert
6:15 7:30 Collegiate
7:15 8:30 Intermediate
8:15 9:30 Novice
9:15 10:30 Beginner
10:00 11:00 Cut-Off
Stretch
Study:Nutrition Tip of the Day:
- "Body Composition: Not the Holy Grail" by Tony Leyland
- Are you happy with your CrossFit Baseline?
- Post your replies in the comments below.
Comments