April 30 2015
WOD NOTES: Lighter back squats on the menu today with tempo. Focus on position and building the perfect squat. Then finish things off with a classic burpee challenge. Fitness and Performance Back Squats 3 x 2 @60% (53X1) “Death by burpees” Sport HBBS 3 x 2 @60% Snatch 5 x 1 @60% Clean and Jerk 5 x 1 @60% Speed and position work today
April 29 2015
WOD NOTES: This one is going to challenge the grip. Maintaining a relaxed grip on the rower will be important. DB loading will be a pyramid today. First set = light Second set = medium Third set = Heavy Fourth set = medium Fifth set = light Fitness and Performance 5 RFT 10 T2B / 12 V sits 20 DB Push press 30 Calorie row Sport Rest day
April 28 2015
WOD NOTES: Make sure to bring your long socks today. The rope is a great tool to increase upper body strength and stability. The various leg wraps will be practiced today to gain some confidence with future efforts. Fitness and Performance 10 minutes Rope climb skill work 4 sets 30 on: 30 off Hollow hold Russian twist Plank hold DU Sport 10 minutes HS skill work 8 minute AMRAP 15 Wall balls 30/20 12 GHD Sit ups 9 KB swings 32/24
April 27 2015
WOD NOTES: These are 2 of the original CrossFit benchmark WOD’s. If this is a repeat for you make sure to discuss your strategy for success before class. All levels “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats or “Mary” 20 minutes AMRAP 5 HSPU 10 pistols 15 pull ups