WOD (Workout of the Day)

Happy Valentine’s Day! We love our Crossfit Upcountry family!  Have a happy and healthy holiday weekend!

021415 WOD

A. Group warmup

B. Mobility

C. Couples’ workout from SICFIT 2014

For time in teams of two with partners completing three rounds each and only one working at a time:

250-meter row

15 American kettlebell swings (53/35)

15 burpees

250-meter row

>> On-Ramp

For time in teams of two with partners completing three rounds each and only one working at a time:

100-meter run

15 Russian kettlebell swings

10 burpees

100-meter run

Mobility magic is in full effect on Thursdays.

021315 WOD

A. EMOM 9:00

Minute 1: 100-meter run

Minute 2: 15 slam balls

Minute 3: 35 consecutive doubles / 45 consecutive singles

B. Deadlift

5 x 60%

5 x 70%

5+ x 80%

Subset with 3 x 10 cobras

C. Five rounds for time:

15 wall balls (20/14) to 10′ target

15 power cleans (95/65)

Metcon programmed by CrossFit Linchpin

>> On-Ramp

Five rounds for time:

10 wall balls / db thrusters AHAP

10 hang power cleans with dumbbells or barbell

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CONDENSED SCHEDULE MONDAY

Due to Presidents Day, we will have a condensed schedule Monday, Feb. 16, with ONE class at 8:30 a.m. Get ready for a hero WOD!

Which 9 a.m. athlete spotted the paparazzi?

021215 WOD

A. 4:00 Tabata

Alternating box jumps

Hollow rocks

B. In 3:00

Run 300 meters

15 pull-ups

ME Russian kettlebell swings (53/35)

Rest 2:00

In 3:00

Row 400 meters

15 push-ups

ME Russian kettlebell swings

Rest 2:00

In 3:00

Run 300 meters

15 pull-ups

ME Russian kettlebell swings

In 3:00

Row 400 meters

15 push-ups

ME Russian kettlebell swings

Score is total kettlebell swings

>> On-Ramp

Modifications will be posted on whiteboard

C. Mobility

Banded quad mob

2:00 / leg

Barbell anterior delt smash

2:00 / side

Pec minor release with lacrosse ball

2:00 / side