WOD 3/28

A. 8:00 E202
20’ Walking Lunge (Any variation, OH, Front or Back Rack x 4 sets

B. 14:00 EMOM
Min 1 – 2  Back Squat @ 75-85%
Min 2 – 4/arm Single Arm Ring Row

*all sets across %

C. 6 minute AMRAP
7 KB push-ups
14 DB power snatch  @ 45 /30 / 15 lbs
(Total)
*rounds + reps recorded

Optional ‘Cash Out’:
3 rounds
50m farmer carry
15 wall ball

“Stay positive and happy. Work hard and don’t give up hope. Be open to criticism and keep learning. Surround yourself with happy, warm and genuine people.” – Tena Desae

 

WOD 3/27

A. 10-15 Minutes of Handstand Work
*can work on push-ups, walks, kick-ups, coach and athlete choice

B. PARTNER workout.
20 minute AMRAP
400m Bumper Plate @ 45 / 25 / 15
(both partners run together can trade off who carries plate)
25 bumper plate burpees
(same weight)
25 bumper plate squats
(hug plate to chest) (same weight)
25 supine ring rows
*One person works at a time, partners split the reps of each exercise except the run.
*Total team reps recorded

Use your fitness! Shout out to Leah Alter and Nicole Seltman for getting out in the world and using their fitness to do cool human things!

WOD 3/24

A. 21:00 EMOM

Min 1 – 2 Deadlift
Min 2 – 4 Single Arm Half Kneeling Press / arm
Min 3 – Rest
*build to a max weight in DL

B. 7 minutes AMRAP
7 dumbbell deadlifts -two hand- @ 45lb / 30lb* / 20lb
7 dumbbell push press -two hand- (same)
30 double unders
*Rounds + reps recorded

Scaling Guide:
– 4 – 8 rounds.
– Scale up: the dumbbells to 55/35lbs and 30 unbroken DUs per

Optional ‘Cash Out’:
3 Rounds
30s plank
25 cal row

#UDGUDE

Image result for tgif crossfit

WOD 3/23

A. 12:00 E202
3 OVHD Squat @ 50-60%
*slow tempo down, 2-3 second pause in the bottom. They can build up to this not sets accross

B. 16:00 EMOM
Min 1 – 1  Back Squat @ 75-85%
Min 2 – 3/arm Single Arm Ring Row
*all sets across %

C. 8:00 AMRAP
7 hang power snatch @ 95 / 65 / 35
7 Overhead Squat (same)
14 Box jump @ 24” /20” / 12”)

Scaling Guide:
– Scale Up: 115/75lb bar

Optional ‘Cash Out’:
4 Rounds
16 suitcase lunge steps
8 push ups
100m run

Check out the next installment of Fitness Fundamentals || Gymnastics

WOD 3/22

5 rounds for time (Scale: 4 rounds)
6 CTB Pull-ups (Jumping CTB)
6 Ring Dips (Ring Push-ups)
12 thrusters @ 115 / 75 / 20lb DBs
12 / Arm Single arm KBS @ 24K / 16K / 12K
12 clean & jerk (same)
1 min rest

Scaling Guide:

– 20 – 30 min, about 5 min per round including rest.
–  Scale Up: 4/2  muscle ups and 135/85lb barbell

 

Huge congrats to our fearless leader for completing 26.2 at the Bataan Memorial Death March!

 

WOD 3/21

A. Spend 10 minutes working up to a challenging Strict press (80-90%),

B. 4 Rounds
1 min — Burpees
1 min – Step-ups @ 24” / 20” / 12”
1 min – Shoulder Press @ 95 / 55 / 45
1 min – Cal Row
1 min — Rest
*total reps recorded

Scaling Guide:  
– 200 – 350 reps.
– Scale Up: 135/85lb bar.

“Sports do not build character. They reveal it.” -Heywood Broun

WOD 3/20

A. 12:00 EMOM
Min 1 – 3  Back Squat @ 70-80%
Min 2 – 5/arm Single Arm Ring Row

*all sets across %

B. 5 Rounds for time.
12 Wall Ball @ 20lb/10ft, 14lb/9ft*, 10lb/8ft
12 Toes to bar
*time recorded

Scaling Guide:
– 4.5 – 9 minutes, about 1:30 per round.
– Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.

Optional ‘Cash Out’:
4 rounds
8 burpees
10 Russian kb swings

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill

WOD 3/17

A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

B. 14:00 EMOM
Min 1 – 2  Back Squat @ 70-80%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %

C. 7:00 AMRAP
1, 2, 3, etc.
dumbbell shoulder press 45 / 25 /15
40 ft dumbbell overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)

Optional ‘Cash Out’:
2 rounds
1:00 row for cal
:30 Rest
1:00 db clusters @ 45 / 25 / 15
:30 Rest

This gal exemplifies everything that is great about our community. She attends class several times a week and is encouraging of her classmates. She is constantly trying to improve and trains 1-on-1 two to four times a month. She attends events for the gym and of other community members. She travels and expresses her fitness on those travels! Ask her about her most recent hiking adventure. You rock Kristy, keep it up!

-Coach Tim