Dogtown CrossFit is hosting a participatory fundraising/CrossFit event next Saturday called "Crush Cancer." Here are some of the details. Take a look at the WOD... in the style of Fight Gone Bad- it will be a good/tough one! When: October 27th, 2012 Where: 9300 Culver Blvd. Culver City, CA 90232 (in the empty parking lot next to Culver Hotel) Parking: Ince Parking Structure attached to Trader Joes Start Time: 10:00am Heats: You will receive an email with your heat time a few days before the event. Workout: 3 Rounds-Score=Total Reps-1 min Each Station; Power Clean (95/65), KB Swing (24kg/16kg Russian Style), Burpee, Shoulder to Overhead (95/65), Double Unders, Rest
This event is coming... this coming Saturday in Culver City!
Monday's WOD- class times at 7, 9, 10am and again at 4 and 5pm. Strength class at 6pm. OnRamp at 7pm. With a 20 minute time limit, work through the following ladder sequence, moving as far as you can with unbroken hand-to-hand Russian kettlebell swings. The pattern is: 2 consequtive "Hand-to-hand" KB Swings 24/20kg, 1 rep right arm/switch arms mid-swing/1 rep left arm Turkish get up, right arm/ Turkish get up left arm, same weight as KB swing -rest as needed 4 consequtive "Hand-to-hand" KB Swings 24/20kg, 2 reps right arm/switch arms mid-swing/2 reps left arm 2 Turkish get ups, right arm/ 2 Turkish get ups left arm -rest as needed
6 consequtive "Hand-to-hand" KB Swings 24/20kg, 3 reps right arm/switch arms mid-swing/3 reps left arm
3 Turkish get ups, right arm/ 3 Turkish get ups left arm
-rest as needed...
*you may use a 2 hand intro swing to get the KB moving, but the first rep- as well each subsequent rep- must be swung with only 1 hand, from bottom to top
*continue advancing the number of reps in the sequence as long as hand-to-hand KB swings are unbroken OR until turksih gets ups (TGUs) cannot be completed OR until 20 minute time limit is reached
*if a set is broken, rest as needed- then try the missed set again, repeat until it is done unbroken and the TGUs are completed- then continue on with the increased number of reps
*Turkish get ups are to be done steadily, but not rushed
*You can always start with either arm, but must complete all reps with one arm before continuing with the other arm
Post highest level reached and scaling to journals/chalkboard.