WOD

WOD: A. Front Squat (pause for 3 seconds): 5 rounds x 3 reps beginning around 55-65% of 1 rm and increasing by feel each round. (goal is to hit 5# heavier than 2 weeks ago for each working set) (rest 2-3 min between each work set) see previous results here B. Kipping pullup skill: 1 & […]

“The concept of food as a treat is baked into our society. I’m not immune to this concept and, before I learned to love lifting iron for the sake of how it made me feel (versus the way it made me look), I was much more of an outcome-motivated gal. I was in that gym

WOD: A. Clean & Jerk skill B. EMOM x 10 min: 1 Cln. pull (floor)+ 1 Cln. (below knee) + 1 Split jerk (increasing weight each min/2 min) Extra Credit: EMOM x 10: odd: 10 GHD/straight leg ab-mat situps, even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.

Weekend Schedule: Sat. March 28. Open Gym 9-10am. Olympic Lifting 10-11am. FREE CF Kids 1030-11am. FREE Community workout 11am-1230p. Sun. March 29. 4pm: Open Gym/ 15.5 Re-do-makeup

WOD: A. Clean & Jerk skill B. EMOM x 10 min: 1 Cln. pull (floor)+ 1 Cln. (floor)+ 1 Cln.+ 1 Split jerk (increasing weight each min/2 min) *this should be the heaviest you have gone in this cycle. Extra Credit: EMOM x 10: odd: 10 Heavy Russian swings, even: 5 strict pullups: 1st round

Weekend Schedule: Sat. March 28. Open Gym 9-10am. Olympic Lifting 10-11am. FREE CF Kids 1030-11am. FREE Community workout 11am-1230p. Sun. March 29. 4pm: Open Gym/ 15.5 Re-d0-makeup WOD: For time: 50 burpees 100 double-unders *300 SU (split reps however you want to accomplish in fastest time: have a game plan before workout starts)

WOD: A. Snatch skill work for todays session: B. EMOM x 10 min: 1 Sn. pull (floor)+ 1 Sn. (floor) (increasing weight each min/2 min) *This should be the heaviest you have gone in this cycle. Extra Credit: EMOM x 10: odd: 10 GHD/straight leg abmat situps. even: 10 strict dips

WOD: A. Back Squat (pause for 3 seconds): 5 rounds x 3 reps beginning around 55-65% of 1 rm and increasing by feel each round. (goal is to hit 5# heavier than 2 weeks ago for each working set) click here to see previous results (rest 2-3 min between each work set) B. Skill work:

“It’s time to reflect on your journey. Thinking back to our first days in a CrossFit box will almost surely provide a renewed appreciation for the progress you have made up to this point. It’s positive affirmation that you are headed in the right direction and great motivation to get back on track toward your

Sat. March 21. Gym closed. Shaun, Jenna, Heather at USAW in Indy. Sun. March 22. 4pm: Open Gym/ 15.4 Re-d0-makeup*