Elena makes CrossFit much more fun!
110715 WOD
A. 12:00 time cap
1-mile run or 1600-meter row
Then, work on max-effort front plank hold
B. Mobility
C. In teams of two, complete four rounds each, with only one person working at a time, of the following:
300-meter run
20 wall balls
10 pull-ups
>> On-Ramp
Four rounds of the following:
200-meter run
15 dumbbell thrusters
10 ring rows
Some of CrossFit Upcountry’s original women (Theresa, left; and Sheila) rocking our original shirts! Thanks for sticking with us so long. We love our OGs.
110615 WOD
A. EMOM 9:00
Min 1: 150-meter row
Min 2: 10-15 banded good mornings
Min 3: 14-20 alternating step-ups to box
B. Deadlift – Wendler week 1 | month 1
65% x 5
75% x 5
85% x 5+
C. Five rounds for time:
5 overhead squats (135/95)
15 sit-ups
30 double-unders
>> On-Ramp
Five rounds for time:
5 PVC OHS or front squats
15 sit-ups
60 single-unders
Congratulations to part of our November Basics crew, including: Felicia (from left); Kellee; Kelsie; Natalie; and Joanne. Matt and Frank were on point with their coaching because this group is looking sharp! Keep up the good work, everyone. It doesn’t get easier, but we can guarantee you’ll get stronger! Consistency is all it takes.
110515 WOD
A. Run 400 meters, then two rounds of the following:
1:00 front plank
0:45 left plank
0:45 right plank
0:30 hollow rock
1:00 rest
B. EMOM 20:00 (5 sets)
Minute 1: 100-meter run
Minute 2: 12-20 jumping lunges with barbell (45/35)
Minute 3: 150-meter row
Minute 4: 15 toes-to-bar
>> On-Ramp
Coaches will post modifications on whiteboard.
C. Mobility
1. Couch stretch – 2:00 / side
2. Partner tricep smash – 1:00 / side / person
