`

Sunday September 13, 2009

Scaling at it's best. Jumping, banded, and kipping pull-ups.

Wow! The grand opening was a very exciting, energetic, and it was a dream come true for me and the rest of the crew at ECC.  The WOD was Chelsea and she proved to be a creeper.  In true CrossFit fashion the athletes laid it all out.  We had sweat angles, chalk outlines, grunts and groans but, most of all….we had fun!   

Up Coming Events:

September 20, 2009 – 1st Annual Special Olympics - Law Enforcement CrossFit Cheshire Fitness Challenge

September 26, 2009 – “Fight Gone Bad!“Connecticut Cup – CrossFit Performance

WU of the Week

8’s

Pass throughs

High Skip

Worlds Greatest to Prayer

KB Swing

WOD

Kel-len  - Kelly and Helen mashed together

4RFT

30- box jumps

21-1.5 pood KB Swing

30-wall ball shots

Run 400m

Endurance: TT plus Intervals

+/- 3 hours main WOD

Choose ONE of the Following Sports:

Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul

Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul

Run: 1 mile TT rest 3 min, Then  hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul

C2: 2000m TT rest 3 min,  Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul

FOUL: 1 min max rep burpees

2 Comments