WOD: A. 400m. Run for time *scale to 200 2 min rest B. 600m. Run for time *scale to 400 3 min C. 800m. Run for time *scale to 600 4 min rest D. 1 mile run for time *scale to 800 E. 2 minutes Hamstring Floss MWOD 2 minutes of Super Couch Stretch MWOD […]
“The atmosphere of a CrossFit class is designed so as athletes can encourage and push one another. With that being said, different people respond to different stimuli in different ways. As such, we decided to help you out with a comprehensive list of ‘dark-place’ athletes—and what you need to say or do to help them
WOD: A. 3 sets of: Ring Row x 10-12 reps Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds Farmer’s Walk x 100 Meters (kb/db-sidewalk and back) Rest 45 seconds B. In teams of two, complete four rounds for time of: 12 Renegade Rows– per partner (kb/db- choose a challenging but
Sat. April 26. NO CLASSES- GLOC! ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to
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“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” Helen Keller WOD: “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 5000 Meter Row Teams get one erg and one ball, but may partition the work however they would like .
WOD: A. Three sets of: Back Squat x 8-10 reps @ light-mod 50-70% Rest 60 seconds Russian Kettlebell Swings x 20 reps (heavy) Rest 60 seconds Ring Rows x 10-12 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Walking Lunge x (pull-up cage-platforms and back) Toes-Bar
WOD: A. Three sets of: Romanian Deadlift (just below knee) x 6-8 reps @ light-mod load 50-70% Rest 45 seconds Single Arm Press (KB/DB) x 8-10 reps each arm Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Complete as many Burpees as possible in 5 sets (10 min total) of:
WOD: ‘Cindy’ AMRAP 20 min: 5 pullup, 10 pushup, 15 air squat see previous results here or here
“When you have planned and worked for a long time towards one specific event it can be hard to maintain impetus for training when it is all finally over and done with. The following information should help you and your athletes to stay motivated and train hard when you are back to reality!” Maintaining Motivation
Sat. April 19. 10:30a-12p: Open Gym Sun. April 20. NO CLASSES or OPEN GYM- EASTER SUNDAY. ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of
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