CrossFit H20

WOD: 2013-05-26

Submitted by benjamin on Sat, 2013-05-25 20:00

Katie C

SKILL:
Kipping
3-5 sets of 5-10

WOD:
"Back Yard OCR"
8RFT (start everyone with hands on rear wall)
200m Run
1 10' Rope Climb*
10 Tire Flips
10m Prowler Push
*Sub 2 scaled rope climbs, starting prone on floor, pulling up to standing

Login to post comments

WOD: 2013-05-25

Submitted by benjamin on Fri, 2013-05-24 20:00

Lala

STRENGTH:
Back Squat 6x3
if < 1 yr., 6x5
if < 6 mo., 6x7

WOD:
"Duggan's Flag"
5RFT
15 Front Squats 95/65
200m Run
10 Push Ups
L1/L2 Scale to 1/3 1RM FS, L2 scale to 3 rounds

6 comments

WOD: 2013-05-24

Submitted by benjamin on Thu, 2013-05-23 20:00

SKILL:
Kipping

WOD:
5 Rounds of
Max Reps Ring Dips (L1/L2: Ring Push Ups)
Max Reps Ring Rows
Rest 3 minutes
For the above, you should be able to get a minimum 10 reps of each movement to start.

ASSISTANCE:
3x10 Front Raises w/plate

11 comments

Bar Cleaning

Submitted by benjamin on Thu, 2013-05-23 16:54

Hey Folks,

I found myself with a torn callus a few days ago and thought it would be the opportune time to put together a bar (equipment) cleaning tutorial for all of you. Some of you know that we keep bleach and a brush on hand for these incidents, some of you may not. If you find that you've torn a callus or scraped a shin and got some blood on the pull up rack or a barbell, its up to you to clean it up.

Here's how:

Grab the bleach bottle and brush, currently, these are kept under the WOD whiteboard.

Spray some bleach on the bar.

Run the brush perpindicular to the bar, scrubbing until all the blood is gone.

If you leave any residue on the floor, clean that up with a paper towel.

Once the bar is clean, be sure to bring the brush into the bathroom, spray it with bleach, and rinse it out before returning it to its resting place under the whiteboard.

Thanks for reading and for taking care of the equipment at your gym!