WOD: Alternating OTM EMOM: Repeat through for 5 rounds/15 min. Record pullups/assistance, deadlift weight, DU for each round/total reps Min 1: 5 strict pullups (challenge yourself with these, but NOT to failure) Min 2: 5 Deadlifts @70-75%, no more than F:225#, M: 315# Min 3: Max DU in 50 seconds. *Goal is 50 reps.
WOD: 2 person team WOD, running ‘Karen’: 600m. Run (both partners run together) *scale run as needed for beginners/less conditioned. 150 Wall balls 14#-9’/20#-10′ (1 person working at a time, slit reps however) 600m. Run
WOD: A. 10-15 min: Handstand hold skill work: Scale to box/wall height that keeps position. https://gymnasticswod.com/content/handstand-against-wall-progression-pt1 B. Reverse tabata, 10 on x 20 off x 8 rounds. handstand position while pushing against wall, laying on ground.
Sat. June 6. 8a-10a Open Gym Only! Sun. June 7. See Facebook for Open Gym times 6:10p Softball Game
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5:30a, 7a, 10a ONLY TODAY 1:30p-3:30p OPEN GYM WOD: A. Back Squat 3×3 @ 75%. B. Power Clean skill work. C. EMOM x 10 min. Power Clean *Work up to a moderate- heavy, with good position, power clean for the day. Perform 1-2 power cleans EMOTM, adding weight ~EOM.
WOD: A. Double-under skill work B. ‘Annie’ 50-40-30-20-10 reps for time: Double-unders (2-1 ratio of SU-DU) Ab- Mat Sit Ups
WOD: 2 person teams/4 Rounds per person for time: 15 Cal. Row 15 pullups 15 Wallball (20#10′, 14#9′) *partner 1 rows 15 cal as fast as possible, then partner 2 completes 15 cal. partner 1 then completes 15 pullups, followed by p2 p1 completes 15 wb, followed by p2. rotate through for 4 rounds per
WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup * show all options for HSPU- pushup/box/wall- no more than 2 abmats *Deadlifts should be unbroken or close to unbroken, no more than 2 sets. *HSPU should be scaled accordingly to finish
The 4th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three
Sat. May 30. Morning 11a: Farmers Market booth/Team WOD. 1pm: CF Kids FREE intro @ HCF. 1:30pm: CF Adults BRING A FRIEND @ HCF. 3pm: Meeting for Shaun’s 90 day summer challenge. Sun. May 31. Gym Closed today- REST DAY! Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s
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