CrossFit WOD
Five Rounds
– 1.1.1.1 Push Jerk
– 30 Double Unders
– 3:00 Rest
*Ten seconds rest between each jerk.
Endurance WOD
Five Rounds
– 800m Run/Row
– 3:00 Rest
Month: January 2013
CrossFit WOD
Partner AMRAP – 15:00
– 5 Deadlifts (275/185)
– 10 Burpees
* Partners alternate rounds.
Mobility WOD
Three Rounds
– :30/:45 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for :45 if you already completed :30 holds.
CrossFit WOD
One Rep Max – 12:00
– Front Squat
EMOM – 10:00
– 5 Pullups
– 5 Single KB OH Lunges (each arm)
Mobility WOD
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 2:00 Rest
Good luck to the those running in the Resolution Run 5K tomorrow! We are meeting near registration at 7:55 a.m. for a group photo. Thank you to those who have offered to help Coach Jennie with warming up all the runners.
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
10:00 ~ 12:00 a.m.
Foundations Class
A new Foundations class begins. Please contact us if you or someone you know is interested in getting started.
CrossFit WOD
Five Rounds
– 4 Power Clean TnG
– 7 Ring Dip
– 10 Box Jumps w/ Step Down (30″/24″)
– 3:00 Rest
Mobility WOD
One Round:
– 5 Single KB OH Squats (each arm)
Then
Do mobility in video below.
Then
Two Rounds:
– 5 OH Squats (each arm)
CrossFit WOD
– 4:00 Rower (for Calories)
– 3:00 of Strict Pullups
– 2:00 of Front Squats (125#/85#)
– 1:00 of Strict Presses (75#/55#)
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
KB Swing/Burpee Ladder
– 10 KB Russian Swings (24kg/16kg)
– 1 to 10 Burpees
*Challenge: Complete in less than 5:00.
Mobility WOD
Three Rounds
– :30 Plank Hold on Rings w/ External Rotation
– 1:00 Rest