SKILL
DB Snatch
WOD A
Three attempts at each:
Max Effort Pistols Left Leg
Max Effort Pistols Right Leg
Max Effort DB Snatch Left Arm
Max Effort DB Snatch Right Arm
Max Effort Strict T2B
*For Pistols, a set ends when opposite foot touches the ground or rest is excessive at top. For snatch, use heaviest dumbbell that you can get at least 3 reps at.
WOD B
Row 2k for Time
SWOD
E2M for 18 Min
Alternating Between:
Front Rack Lunges 8-10r @ 2011
Weighted Good Mornings 8r
Plank 60sec.
WOD
Against a 60sec. clock for 5sets
10 KB Swings (53/35)
Max Rep Thrusters (75/55)
Rest 60sec in-between sets
Score = total number of thrusters
OLY
Every 2min for 16min
Hang Snatch
3 singles *Rest 5-7sec in-between singles
*Build to heavy
SKILL
KIP/T2B
WOD
7min AMRAP
7 Hang Power Snatch (115/75)
14 T2B
BD: (135/95)
Athletes,
Tomorrow is the day! A fun filled day of hiking Mt. Gwanaksan with Fight Tonight CrossFit Community! Wear comfortable hiking attire, bring snacks and a light lunch if preferred. This can be a kid friendly event however it will be at your own discretion. There are shorter trails or you can always turn around if need be, but the group will continue to move on at the average pace set.
Meet at the turnstiles/where you scan your subway card by exits 2&3 at 8am!
I personally will be parking near the on-post visitor gate (Gate 13), so if anyone wants to walk with me to the meet up point, be near the visitor sign in area by 7:50am and we can walk down together!
My phone number just in case is 010-7234-5770 or Kakao ID: abush14
Any other questions just let me know! See you all there!
-Ali
Athletes,
As a reminder, this Saturday, September 24, we will not be hosting a WOD at Collier, but will instead head out to conquer Mt. Gwanaksan. Meet at Ichon Station by the turnstiles at 8am. The hike alone should take approximately 3.5-4hrs, so including travel time and food consumption, we should finish up around 2:30pm (if not sooner)! Wear comfortable hiking close and bring snacks. This can be a kid friendly event as their are shorter trails to explore or you can always turn around if need be, but the group will continue on with the average pace set. RSVP on the Facebook event page so we know who to expect at Ichon. Hope to see you and the family there!
Friday we are hosting a Swim WOD at 10am located at Indoor Pool #3. There will be no 7:45am “gathering” (class).
WOD
500m Freestyle
25 Push-ups
400m Freestyle
20 Push-ups
300m Freestyle
15 Push-ups
200m Freestyle
10 Push-ups
SWOD
Deadlift
5r @ 75-80%
3r @ 80-85%
1r @ 85-90%
5r @ 80-85%
3r @ 85-90%
1r @ 90%
WOD
4sets of 3min AMRAP
5 lateral bar burpees
5 deadlifts (135/95)
Rest 2min in-between sets
Athletes,
This Saturday, we will not be hosting a WOD at Collier gym. Instead, we will be meeting up as a group to head out and hike Mt. Gwanaksan! Should be a great time! Check out our Facebook page for more information and to RSVP for the event! Hope to see you there!
-Ali
OLY:
Split Jerk
Set 1-4 2r @ 70-80%
Set 5-8 2r @ 80-90%
Set 9-10 1r @ 90-95%
WOD:
Partner WOD
6 Rounds
400m Run
Max Rep HSPU
Partner will perform as many HSPU as possible in the time it takes other partner to run.
