The new Gymnastics seminar starts today at 6:30pm. Therefore, the 6:30pm CrossFit class will be canceled.
Today is a repeat WOD from not too long ago. If you read the announcement for this month’s Athlete of the Month, you know that the Athlete of the Month will now get to pick a WOD done during that month. This Month, Adam Kronebusch picked the 2015 Reebok CrossFit Open WOD 15.4. A WOD where Adam saw a few PR’s, he is anxious to do the WOD again and confident he can do better. For those who did not participate in this year’s Open WODs on Friday, this is your second chance to take on this challenge. Because we want to do this WOD as a community, and not with judges, we won’t worry about the handstand pushup reach standard. Just make sure you are reaching full extension. Also, for today only, we will allow kipping handstand pushups.
CrossFit Alloy WOD for 4/15/2015:
Overhead band dislocation
Prone Bully Stretch with Kettlebell
Thoracic Spine Foam Roll
2015 CrossFit Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (may be kipped)
3 cleans (185/125)
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Post Weight and Reps to Comments
6:30pm – Gymnastics with Freeman Technique, LLC