Thursday, December 6, 2012
AB-SOLUTELY FABULOUS!
Warm Up: 400m run, 10 iron crosses, 10 scorpions, 10 squats, 10 chin ups
Skill Focus: Zercher Squat-review form and technique
1 x 8, 1 x 5
WOD
Zercher Squat 3 .3. 3. 3. 3
rest 2 min btwn
Tabata
Sit ups
Toes to Bar
Mb get ups
Plank
Hollow rocks
2 min at each with a 1 min transition
Post 3rm and total reps
Brittany" data-entity-type="media" data-entity-uuid="ce1384c2-eb93-491d-bb72-31585f27be59">
CrossFit Jaguar Family, it's time to show up with your "A" game. On 12/15 (Saturday) we will be hosting a fundraiser for two precious little girls named Sophia & Brittany. Brittany is Dan Bergin's little 15 month old daughter who was recently diagnosed with Stage 3 Liver Cancer. So far her treatment is going well. You can learn more about her here: https://www.caringbridge.org/visit/brittanybergin. Sophia is a little girl who has survived SMA against all odds. You can read more about her here: https://www.sophiascure.org/.
The WOD is a 20 minute AMRAP with Scaled, RX and RX+ options. You only need foundational CrossFit skills to participate, nothing technical (snatches, cleans, rope climbs, muscle ups, pistols, etc).
There will be 2 wod options that day: 8:30 am and 10:00 am. We are requesting $20 donations (optional). Half of the donations will go to "The Sophia's Cure Foundation" and the other half will go to Brittany's family. Please join us in our efforts to help these beautiful little girls.
Thank you. . . Paula & Victor
AB-SOLUTELY FABULOUS!
Warm Up: 400m run, 10 iron crosses, 10 scorpions, 10 squats, 10 chin ups
Skill Focus: Zercher Squat-review form and technique
1 x 8, 1 x 5
WOD
Zercher Squat 3 .3. 3. 3. 3
rest 2 min btwn
Tabata
Sit ups
Toes to Bar
Mb get ups
Plank
Hollow rocks
2 min at each with a 1 min transition
Post 3rm and total reps
CrossFit Jaguar Family, it's time to show up with your "A" game. On 12/15 (Saturday) we will be hosting a fundraiser for two precious little girls named Sophia & Brittany. Brittany is Dan Bergin's little 15 month old daughter who was recently diagnosed with Stage 3 Liver Cancer. So far her treatment is going well. You can learn more about her here: https://www.caringbridge.org/visit/brittanybergin. Sophia is a little girl who has survived SMA against all odds. You can read more about her here: https://www.sophiascure.org/.
The WOD is a 20 minute AMRAP with Scaled, RX and RX+ options. You only need foundational CrossFit skills to participate, nothing technical (snatches, cleans, rope climbs, muscle ups, pistols, etc).
There will be 2 wod options that day: 8:30 am and 10:00 am. We are requesting $20 donations (optional). Half of the donations will go to "The Sophia's Cure Foundation" and the other half will go to Brittany's family. Please join us in our efforts to help these beautiful little girls.
Thank you. . . Paula & Victor