WOD (Workout of the Day)

CrossFit Upcountry is your happy hour. 

101315 WOD

A. Every 3:00 for 9:00

50 double-unders / 100 single-unders

20 KB oblique side bends (10/side)

B. Dumbbell bent-over rows

4 x 8 / side

Subset with 4 x (accumulated) 0:30 L-sit hold from parallettes

C. Four rounds for total time:

300-meter run

20 wall balls (20/14) to 10′ target

15 Russian kettlebell swings (53/35)

Rest 1:00 after each round

>> On-Ramp

Three rounds for total time:

200-meter run

20 air squats

15 Russian kettlebell swings

Rest 1:00 after each round

Power couple, Eric and Lisa, starting the week off strong!

101315 WOD

A. Three rounds NFT

Run 100-meters

5 power snatch with PVC

5 drop snatch with PVC

5 sots press at bottom of squat with PVC

B. EMOM 10:00

1 x power snatch + 1 snatch balance

B. For time:

5 muscle-ups

10 burpee box jumps (24/20)

Run 200-meters

7  muscle-ups

18 burpee box jumps (24/20)

Run 200-meters

9 muscle-ups

24 burpee box jumps

Run 200-meters

* Sub 1 chest to bar pull up for 1 muscle-up

>>On-Ramp

5 ring rows

10 burpees

Run 200-meters

7 ring rows

12 burpees

Run 200-meters

9 ring rows

15 burpees

Run 200-meters

“If it doesn’t challenge you, it won’t change you.”
“Great work to our Saturday class who made it through a tough, 20-minute-plus chipper WOD. You’re mentally stronger because of it!

REGULAR SCHEDULE: We will have a normal schedule for all classes regardless of the Columbus Day holiday.

081215 WOD

A. OTM for 6:00

Odd minutes: 200/150-meter row

Even minutes: 0:20 hollow hold + 0:20 arch hold

B. Front squat

4 x 2 with 3-second pause at the bottom + 1 regular tempo squat @ 70% 1RM

Rest 2:00 between sets and take time to mobilize lats

C. For time:

10-9-8-7-6-5-4-3-2-1

Overhead squats (95/65)

Toes-to-bar

Run 50 meters after each round

>> On-Ramp

For time:

10-9-8-7-6-5-4-3-2-1

Air squats

Sit-ups