PXT: Personal Excellence Training

WOD:

AMRAP 30 minutes:

Run 800 meters
Max number of unbroken Push-ups

Score number of rounds and reps of push-ups each round.

Let’s get outside today! With a 30 minute clock, start at the steps by the grassy knoll at Millennium Park and run the old 800 Meter loop using the trail next to the Lake along the railroad tracks. After each 800 Meter run, drop and do as many push-ups as possible without breaking your plank position. Once you have done all the push-ups you can for one set, run the 800 again and continue for as many rounds and reps as possible in 30 minutes. Score your push-up reps completed for each round.

Last week’s Team WOD: Heidi on the rower, Jenny on the GHD Sit-ups, Robyn and J.D. on the Wallball.

Team WOD:
Teams of 2-3

In any order complete PER person:
Row 1000m
75 Wallball
50 GHD Sit-ups

Each person may not row more than 400m in one stretch.

The CWSC Ski Racing Team, working on some balancing skills!

WOD:

5 Rounds For Time of:
30 Box Jumps 24″/20″
30 Sit-ups
30 Walking Lunges

WOD:

ME: Snatch

Then 3 Rounds For Time of:
Run 200m
10 Precision Jumps
5 Handstand Push-ups

Score max load for Snatch and time to complete met-con.

Kevin’s Deadlift with Chains, one of many recent PR’s and one example of what happens with great attendance! :

Schedule Notice: There will be NO OPEN GYM HOURS this Friday afternoon from 5pm-7pm, as we will be attending Coach Paul & Carrie’s wedding! 

WOD:

ME: Sumo-stance Deadlift with Chains

Then…
3 Rounds For Time of:
6 Cleans 135/95
400m Run

Score your maximum load for the Deadlift and time to complete the met-con.

For the Sumo-Stance Deadlift with Chains, you will perform a standard Deadlift but with feet positioned outside of your normal squat width. The chains should be about 20% of the total weight lifted (attach dumbbells or small plates or kettlebells as needed). Chains should be looped around the end of the bar to be short enough so that they are completely off the ground when the bar is just above knee height. Our newer chains weight about 10# each.

For the met-con, the cleans should be FULL range of motion, meaning: each reps starts from the floor, is caught in a full squat and stood up fully before dropping the bar.

Coach Marge dialing-in a Deadlift set-up. Stance, Grip and Position. :