WOD (Workout of the Day)

Nigel is one of our favorite people in the whole wide world. Happy birthday to you!

120715 WOD

A. Every 3:00 for 9:00

Run 100 meters

1 – 3 rounds of strict Cindy

5 strict pull-ups

10 push-ups

15 air squats

B. Back squat – week 2 | month 2

70% x 3

80% x 3

90% x 3+

Subset 3 x 12 glute hip bridges

C. Complete as many rounds and reps as possible in 7 minutes of:

7 overhead squats (135/95 lbs)

7 box jumps (24/20)

7 toes to bar

Metcon by CrossFit Invictus

>> On-Ramp

Complete as many rounds and reps as possible in 7 minutes of:

7 air squats / PVC OHS

7 step-ups

7 leg raises

D. Cash-out

1K row or 800-meter run

One of these athletes is not like the others.

“Have fun when you work out and it won’t feel like work.”

120515 WOD

A. Three rounds of the following:

0:30 ME row

0:30 rest

0:30 ME Russian twists

0:30 rest

0:30 ME jumping lunges

0:30 rest

B. Mobility

C. Every 3:00 for 15:00 (5 sets)

Run 200-300 meters

15 wall balls (20/14) to 10’/9′ target

10 chest-to-bar pull-ups

Coach John and daughter River spent some time hanging out at the gym this week. We love our CrossFit Upcountry families!

120415 WOD

A. 7:00 time cap

Row 1K or run 800 meters

Accumulate 1:00 in arch hold and 0:30 in hollow hold

B. Deadlift – week 1 | month 2

[ ADD 10# TO 1RM TO FIND NEW WW ]

65% x 5

75% x 5

85% x 5+

Subset with 3 x 10 press-ups / cobras

C. 10:00 AMRAP

5 deadlifts

7 handstand push-ups

9 toes-to-bar

100-meter run

>> On-Ramp

8:00 AMRAP

5 KB deadlifts

7 seated DB presses

9 leg raises

100-meter run