041416 WOD
9:00 EMOM
0:30-0:45 ME Row
0:30-0:45 hollow hold
0:30-0:45 arch hold
B. 15:00 AMRAP
“Cindy”
5 pull-ups
10 push-ups
15 air squats
Every three rounds, run 400 meters or row 500 meters
C. Mobility
1. Quad rollout with foam roller (1:00 / leg)
2. Triceps smash with barbelll (1:00 / side)
A. Three rounds NFT
200 meter row
5 parallette shoot throughs
10 band pull aparts (red or orange)
15 ball slams (against mat)
B. Push press
4 x 5
Building in weight
Superset with 4 x 8 single arm dumbell rows (8/side)
C. For time:
12-8-4-8-12
Power cleans (135/95)
Lateral burpees over the bar
Then: 75 double-unders
Metcon by CrossFit of Fremont
>> On-Ramp
12-8-4-8-12
Hang power cleans
Modified burpees
Then: 150 single-unders
D. Optional cash-out
800-meter run
Saturday Sweatfest was so much fun! We love this class!
041216 WOD
A. Run 400 meters or row 500 meters, then:
Tabata Your Goats 4:00
Choose a weakness to work on for one eight-round Tabata. Options include but are not limited to the following:
B. Push press + split jerk
Take 10 minutes to build to a challenging push press and split jerk; take the bar from the ground.
C. Every 3:00 for 15:00 (5 sets)
Run 200 meters
12 box jump-overs (24/20)
4/3 bar muscle-ups (sub 8/6 chest-to-bar pull-ups)