WOD

Saturday 4/13/19

ANNOUNCEMENTS

YOGA CANCELLATION

Yoga is cancelled tomorrow, Sunday, 4/14.

FOUNDATIONS

PART 1

A1. Front Squat: 3 x 5

A2. Push Up: 3 x 1-10 (Choose most challenging variation)

PART 2

8min AMRAP

10 Goblet Squats

10 Ring Rows

10 Burpees

CROSSFIT

PART 1

Toes-to-Bar Technique session, followed by:

TTB – 3 x Max Effort

or

Abmat Sit Ups – 3 x Max Reps in :30

PART 2

PARTNER WOD!

Teams of 2 work to complete the following with one partner completing one full round before trading off…

15min AMRAP

20 Walking Lunges

8 Burpee Box Jump Over (24″/20″)

200m Run / 15 Cal Bike / 15 Cal Row

PART 3 / AFTER CLASS

Prone Position Hold on GHD – 3 x :30 – :60

or

Superman/Arch Hold – 3 x :30 – :60

Friday 4/12/19

ANNOUNCEMENTS

LOST AND FOUND

The Lost and Found is officially being dumped today! If you have anything in there, grab it now!

YOGA CANCELLATION

Yoga is cancelled on Sunday, 4/14

CROSSFIT

PART 1

A1. Single Leg Romanian Deadlift – 4 x 6 – 12

A2. Bottoms Up KB Press – 3 x 6 – 12 each arm

PART 2

4 ROUNDS

10 Power Cleans (155/105)

10 Ring Rows

200m Plate Carry (45/25)

PART 3 / AFTER CLASS

Single Arm Overhead Carry: 3 x :30 each arm

Thursday 4/11/19

ANNOUNCEMENTS

LOST AND FOUND

Starting tomorrow, Friday, anything left in the Lost and Found will be donated or trashed. Last chance to get something out of there!

YOGA CANCELLATION

Yoga is cancelled on Sunday, 4/14

FOUNDATIONS

PART 1

A1. Goblet Squat: 3 x 10

A2. Ring Row: 3 x 10

PART 2

21 – 15 – 9

Cals on the Rower

V – Ups

*10 Burpees after every round

Wednesday 4/10/19

ANNOUNCEMENTS

LOST AND FOUND

Starting TODAY (Wednesday) anything in the Lost and Found is up for grabs. On Friday, anything remaining will be donated or trashed!

YOGA CANCELLATION

Yoga is cancelled on Sunday, 4/14

CROSSFIT

PART 1

1 1/4 Back Squats – 3 x 5 (start at 60% of 1RM)

PART 2

FOR TIME

30 Toes to Bar

40 Box Jump Over / Step Up and Over (24″/20″)

800m Run*

20 Toes to Bar

30 Box Jump Over / Step Up and Over

600m Run*

*In case of rain, the following substitutions will be considered RX’d:

800m Run = 1000m Row or 40/30 cal Bike

600m Run = 750m Row or 30/22 cal Bike

PART 3 / AFTER CLASS

Hollow Hold: 3 x :30 – :60

Tuesday 4/9/19

ANNOUNCEMENTS

LOST AND FOUND

Only 1 day left to get your stuff out of the Lost and Found! Starting tomorrow (Wednesday) anything in there will be up for grabs. On Friday, anything remaining will be donated or trashed!

YOGA CANCELLATION

Yoga is cancelled on Sunday, 4/14

CROSSFIT

PART 1

STRUCTURAL BALANCE PUSH/PULL – FINAL WEEK

A1. Single Arm DB Row – 3 x 8

A2. Weight Dips (Static Bars or Rings) – 3 x 8

PART 2

FITNESS RX

15min AMRAP

10 Shoulder to Overhead (65%)

2 Rope Climbs

PERFORMANCE RX

FOR TIME

50 Shoulder to Overhead (135/95)

*2 Rope Climbs every time the bar drops. No back-racking allowed.

Monday 4/8/19

ANNOUNCEMENTS

LOST AND FOUND

Only 2 days left to get your stuff out of the Lost and Found! Starting Wednesday, anything in there will be up for grabs. On Friday, anything remaining will be donated or trashed!

YOGA CANCELLATION

Yoga is cancelled on Sunday, 4/14

CROSSFIT

PART 1

TEMPO SPLIT SQUATS – FINAL WEEK

5 x 6 – 8 per leg with a :03 Descent

PART 2

4 ROUNDS

16 Alt. DB Snatches (50/35)

40 Double Unders

PART 3 / AFTER CLASS

Dead Bug with :05 Hold at the Top: 3 x 10 each leg

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