Thursday, March 24, 2016

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired and success achieved.” — Helen Keller

ALL-GYM BBQ SATURDAY

CrossFit Upcountry members are invited to a casual gym BBQ from 10 a.m. to 1 p.m. Saturday at the gym to celebrate the end of the 2016 CrossFit Games Open competition season. We are providing burgers to grill; sign up for other potluck items at the front whiteboard. Registered open participants are encouraged to do their workout Saturday if possible, although Friday judging at all classes will still be held. Regular group class at 8 a.m. Saturday will run as scheduled.

The last of five workouts will be released today. You’ve come this far, don’t stop now — commit mentally to finishing strong! “Full effort is full victory.”

032416 WOD

A. Three rounds of the following:

0:30 KB oblique side bends (switch sides at 15-second mark)

0:30 rest

0:30 double-unders or single-unders

0:30 rest

0:30 reverse lunges

0:30 rest

B. With 3:00 on the clock:

Run 200 meters

12 box jump-overs (24/20)

10 push balls (20/14) to 10′

Max reps x sit-ups

Complete four rounds, resting 1:00 between each. Record sit-ups.

>> On-Ramp

With 3:00 on the clock:

Run 100-200 meters

12 step-ups

10 push presses

20 sit-ups

Complete four rounds, resting 1:00 between each. Record sit-ups

C. Cash out

4:00 Tabata

Glute hip bridges

D. Mobility

Hamstring smash with lacrosse ball on box

(1:30 / side)

Lat mob with foam roller

(1:30 / side)