Cannonball | Crossfit Coolidge Corner
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OUR BLOG

Cannonball

By brett kokoruda | In WOD | on January 31, 2014

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Some great energy in the box this week and lots of hard work. Tomorrow’s WOD is going to be short and (not so) sweet to offset the marathon amrap beatdown session we got into today with Chief.  Cannonball should be HEAVY. This is a single modality workout with a bit of twist….you fail….you repeat. Each of you is learning your own personal limits of strength and endurance and for some of you who are comfortable with the swing its time to push the envelope a bit. The focus of the day will be the 5 sets of squats….If you didn’t make it monday for back squats, here’s your chance to get stronger.

A couple of quick announcements. Next Saturday, February 8th we will be having an open house in the gym. We’d love all of you to attend. It’s from 10am-2pm and we encourage you all to swing by and to bring family and friends. There will be vendors, catered food, and maybe even a WOD or two.

 

We’ve also decided to delay our Olympic lifting Seminar this weekend until the week after next. Many of you were introduced to the clean today and the progress I saw with that lift was very encouraging. We will start to drop some of those skills in on days when we’re off strength work.

Tomorrow is the end of an amazing first week. Thanks all of you for the excitement, energy and occasionally the patience you’ve brought with you to the box each day.

Strength:

Front Squat

6-6-6-6-6

 

WOD

“Cannonball”

21-18-15-12-9-6-3

Unbroken American KB Swings(70/55)

*each discrete set must be unbroken or you repeat that set.

 

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