It is never too late to be what you might have been. — George Eliot
051217 WOD
A. Group warmup
Junkyard dog
B. Snatch deadlifts
Every 2:00 for 5 sets:
3 reps
C. Four rounds for time:
20 sumo deadlift high pulls with kettle bell (53/35)
40 double-unders
Run 200 meters
Metcon by CrossFit of Fremont
Dear, Naomi: You better come to the workout today. Or. Else.
Love, your stalker coaches
051117 WOD
A. Group warmup
5:00 time cap
B. EMOM 12:00
Min 1: 0:30-0:45 – Banded march (green band)
Min 2: 0:30-0:45 – Hollow hold
Min 3: 0:30-0:45 – Band pull-aparts (yellow / pink band)
Min 4: 0:30-0:45 – Russian twists
C. Every 3:00 for 15:00
Run 200 meters
Walking lunges x 50 feet (from bumper plates to front post and back)
Pull-ups x 8/6 reps
Leah makes our new American Apparel hoodie look really good!
051017 WOD
A. Group warmup
5:00 time cap
B. Three sets of:
Single-arm dumbbell bent-over row x 8-10 reps @ 2111
Hamstring curls with med ball x 10-12 reps
Side plank x 0:45 seconds / left + right
Rest 1:30 between rounds
C. 14:00 AMRAP
In teams of two, partition reps any way, with only one person working at a time:
200-meter run
50 double-unders
40 sit-ups
30 Russian kettlebell swings (70/53)
20 burpee toes-to-bar
> Optional individual workout:
Halve reps
