Ashylnn has impressive strength and mobility. One more week until we test your lifts. Get ready for some exciting PRs!
120514 WOD
A. In 5:00 with teams of two:
Partner 1) Run 100 meters + 20 double-unders
Partner 2) Weighted front plank (45/25)
B. Deadlift
75% x 5
85% x 3
95% x 1+
3 x 5 cobras between working sets
C. For time:
10-9-8-7-6-5-4-3-2-1
Power cleans (115/75)
Burpees
>> On-Ramp
For time:
10-8-6-4-2
Hang power cleans
Burpees
Spiderman’s skills spawn from mobility. Restore yours today during MOBWOD from 8 to 9 a.m. Next time you’re training — or climbing a tractor — you’ll thank us!
THURSDAY SCHEDULE UPDATES:
• Open gym with Coach Allison: 5:45 – 6:45 a.m.
• MOBWOD with Josh: 8 to 9 a.m.
• Olympic lifting with Coach Toby: 9 to 10 a.m.
• Open gym with Coach Frank: 4:30 to 5:30 p.m.
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Who won the burpee / medball challenge last week? You decide. Just to make it interesting and even harder to judge, Frank switched up the camera angle . . .
Aiko and Keely, two of our fit 5:45 a.m. CrossFit moms, show awesome form on Tuesday’s thrusters.
120314 WOD
A. 4:00 Tabata
Alternating double-unders
Strict pull-ups
B. Press
75% x 5
85% x 3
95% x 1+
C. For time:
600-meter run
21 American kettlebell swings (70/53)
21 HR push-ups
400-meter run
15 KBs
15 push-ups
200-meter run
9 KBs
9 push-ups
>> On-Ramp
400-meter run
15 Russian kettlebell swings
15 push-ups
200-meter run
12 KBs
12 push-ups
100-meter run
9 KBs
9 push-ups