Monday, April 13, 2015

Congratulations to some of our April Basics grads, including Lei (from left), Tobi, Kea and Tomi. Thanks for helping out, Holley! Please welcome our new friends to the community. Stoked to have you all at CrossFit Upcountry!

PROGRAMMING NOTE: We decide to take a much-needed deload session this week and we will not be programming heavy lifting in the strength portion of your WODs. This will allow your body and mind to reset for the new strength cycle, which will begin a week from today. If you have not gotten your journal, please do so; we will need your estimated maxes to start your program next Monday. We can’t wait for you to see the results: Get ready to get strong!

031315 WOD

A. EMOM 9:00

Minute 1: 100-meter run

Minute 2: 10 box jumps

Minute 3: 10-calorie row

B. Bulgarian split squats

4 x 6 / leg @ 30×0 AHAP

Start with bodyweight, then add kettlebell to each hand, increasing in weight, stability permitting. Rest 1:30 between sets.

C. For time:

75 wall balls (20/14) to 10′ target

75 sit-ups

EMOM: 50-meter run

Partition reps any way; workout will start with the run.

>> On-Ramp

For time:

50 air squats

50 sit-ups

EMOM: 50-meter run

Partition reps any way; workout will start with the run.