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
April 25 2015
All levels WOD NOTES: Saturday team WOD. Alternating work today, relay style. The team can decide how to divide reps/movements. Example: Each athlete runs 250m, each performs 20 DU, each performs 15 box jumps each performs 10 power cleans Teams of 3, 5 RFT 750 m run 60 DU 45 box jumps 30 power clean 95/65 Sport Master’s qualifier Event #4 21-15-9 Dead lifts 225/155 Box jumps 24/20 HSPU Sunday Master’s qualifier Event #3 2 RFT 1000 m row 50 thrusters 65/45 30 CTB