03/27/2014 Cherry Hill CrossFit Classes

CrossFit Turbocharged – Cherry Hill CrossFit Classes

Double-Unders (Triples for those ready)

Metcon (Time)

Partner WOD:

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 x Lateral Jumps over the bar
12x Front squats (95/65 lbs)
14x Knees to Elbows

Coaches Notes:

This will be a fun WOD guys.  Encourage your teammate and give tips when

they need it, but only if you have it (In other words, don’t be the guy who “teaches everything about a front squat as if they are the instructor when you yourself have yet to do a good front squat.  Nobody wants to be encouraged by “that guy”:).

Some may think I am kidding about the “triples”.  You’d be surprised…I’ll bet quite a few of you can string a few triple unders together.  Heck, most of us coaches do quadruple unders.  Personally, I do quintuplet unders.  We’d show you guys, but the rope moves so fast that it isn’t visible to the naked eye.   So, we’ll stick to showing you some doubles and maybe a couple of triples.

Don’t forget to watch tonight’s CrossFit Open announcements!  Or, replay them when you get home.  Whether you compete or not, it’s still a ton of fun to watch and always exciting.

~Coach Brad

P.S. Don’t forget to check out some of our favorite resources for CrossFit Open WOD strategy.  These sites will likely have strategy up by Friday afternoon the latest (after seeing what doesn’t work:)

The guys from Barbell Shrugged https://www.youtube.com/user/FITrTV

Rudy and Spencer from the Outlaw Way http://theoutlawway.com/category/blog/

Carl Paoli, Diane Fu, K-Starr etc…  http://www.mobilitywod.com/2014/02/community-mwod-video-open-14-1-prep-strategy-and-survival-tips-with-carl-paoli-diane-fu-and-kelly-starrett/

All will have their own take on strategy.  And, we will have our own as well.  You very well may mix and match certain things and we will come up with the perfect formula for you for whatever comes out of CrossFit HQ’s hopper.