In case you thought Dave Hudson was just a big tall dude who could deadlift buffalos, I present his Iron Major CrossFit commercial. The plan was to play it prior to a guest speaker in Eisenhower auditorium unfortunately there were some concerns that it may lead to a perception that our particular type of kool aid was being officially sanctioned. If this doesn't motivate you then you are probably an inanimate object. Thanks Dave.
0530 and 0600 Class
The Core, The Core, The Core: Rounds for time of 200 single rope turns, 10x Hammer Throws (5 ea side), 10x Hammer Slams (5 ea side), 10x GHD Sit-ups, 10 x Glute ham raises w/ back extension, 10x OHS 95/65, 400m Run
Beg = 1 round, Int = 2 rounds, Adv= 3 rounds.
Open Gym
"Double Unders From Hell"
Teams of 3 will complete 1800 Double unders for time. Only one teammember will be "on the rope" at a time; one of the other team members must be either in the plank position or hollow position for the double unders to count. The two non-jumping team members will switch between the plank and hollow positions. For instance, TM 1 starts on the rope, TM 2 is in the plank, TM 3 is resting. Anytime during TM 1's time on the rope, TM 2 and 3 can switch who is resting, switching between plank and hollow positions in the plank(TM2)-plank(TM3)-hollow(TM2)-hollow(TM3) position sequence until the team decides to rotate; TM 2 goes to the rope, TM 3 in the plank, and TM 1 resting, etc. Teams decide when to switch plank/hollow and when to rotate into the rope. (Sub for DUs is 3:1 singles.) See pics for planks and hollows.
Open Gym
"Double Unders From Hell"
Teams of 3 will complete 1800 Double unders for time. Only one teammember will be "on the rope" at a time; one of the other team members must be either in the plank position or hollow position for the double unders to count. The two non-jumping team members will switch between the plank and hollow positions. For instance, TM 1 starts on the rope, TM 2 is in the plank, TM 3 is resting. Anytime during TM 1's time on the rope, TM 2 and 3 can switch who is resting, switching between plank and hollow positions in the plank(TM2)-plank(TM3)-hollow(TM2)-hollow(TM3) position sequence until the team decides to rotate; TM 2 goes to the rope, TM 3 in the plank, and TM 1 resting, etc. Teams decide when to switch plank/hollow and when to rotate into the rope. (Sub for DUs is 3:1 singles.) See pics for planks and hollows.
