Open WOD 14.2 @7pm WOD: A. In teams of two, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 8 minutes. Rest/Transition 1 minute Complete as many Burpee Box Jump Overs (20,24”) as possible in 8 minutes B. Flexibility: 20 […]
“If you find yourself unable to be positive before the workout, reflect on what that is and where it’s coming from. Most likely you are focusing on external matters that have no relation to what you’re trying to accomplish. Don’t waste energy worrying about other competitors and their scores, or about what other people think….
WOD: A. Three sets of: Back Squat (1. 5×65%, 2. 5@75%, 3. 5+@85%) Rest 45 seconds Supine Ring Rows x 10-12 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Every minute, on the minute, for 10 minutes, perform: 10 Kettlebell Russian Swings (53,70#) 5 Burpees *If work isn’t completed
“Fitness is not just in the gym. Fitness is outside of the gym. It’s life. Anytime you find yourself saying, ‘Damn it, I can’t do that,’ you have a hole in your fitness.” The Test of Fitness WOD: A. kick up to handstands (5-8 min) *use mat and partner for spotter or wall B.Complete Three
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
Sat. 1. 10a. Olympic Lifting (snatch) 1030a. FREE CF Kids class. 11a. March BAF. Sun. 2. 4pm. Open gym/Open WOD 1 redo.
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