The Start of Cartoon Week repeated from almost 1 year ago.
4RFTVest- 45/20#
1 Rope Climb
20 (10 ea arm) KB ground to OH 35/26#
25 Air Squats
*Time cap- 18 min
Who can name all the characters from TMNT?
Apex Games Prep Class will be held Monday night instead of Tuesday night this week
Who's hungry for the Games Prep class?
Games Class:
1. Front Sqt - work up to 3 rep max
2. Open 12.5- 7 min AMRAP ladder (3-6-9-12....) thruster 100#/65 &; C2B Pullups
3. Terminators- 4x12- midline static with a pad under hammies, press the bar above your eyes not towards your waist.
14 comments:
Congrats to all who competed this past weekend at OTG! Well Done!
K.Starr's Fight club is now on at APEX....please watch the video.
http://www.youtube.com/watch?v=dacDWqWEgLM&feature=player_embedded
Josh says, Michelangelo, Leonardo, Donatello, Raphael. (But made me google it to double check.)
Now what color associates with each name?
Mich-orange, Leo - blue, Don - purple, Raph - red
I knew I got TMNT socks for a good reason.
I wish I could like that comment Shanna :)
And for that fight club thing my bad habit is pointing my feet out too much in the squat. I need to point them straight and drive my knees out!
Congrats to all the Apexers that completed the 9 week Lurong Challenge! Day 63 is over! I have heard awesome results from some of the group! It was great to have such an wonderful group of fellow competitors to help keep all of us focused and motivated. Nice job everyone:)
Are you prepping for the open?
"you better get your Olympic lifting in order if you want to be competitive in CrossFit. Including the jerk, the Olympic lifts were worth about 20% of all events in the past two years."
Take a look
http://cfganalysis.blogspot.no/2012/09/what-to-expect-from-2013-open-and-beyond.html
1. 130
2. 12 rounds/15/1
3. 15lb bar
1. 195
2. 12 + 15/5
3. 4x12 (PVC, 15#, 30#, 45#)
1. 145
2. 12 + 15/10
4. 4x12 (PVC, 15#, 30#, 45#)
1. 215
2. 12 rounds
3. 4x12 - PVC, 15#, 30#, 45#
1. 225
2. 12 + 15/5
3. 4x12 PVC
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