WOD (Workout of the Day)

100714 WOD

A. 4:00 Tabata Your Goats

Choose a weakness to work on for one 8-round Tabata

Options include, but are not limited to the following:

– double-unders

– wall balls

– toes-to-bar

– muscle-ups

– chest-to-bar pull-ups

– hollow rocks

B. EMOM 12:00

Minute 1: 1 x hang full snatch + snatch balance

Minute 2: 1 x full snatch from floor

Use 75-80% of your 1RM full snatch

C. Every 3:00 for 15:00

Run 300 meters

10 single-arm alternating dumbbell snatches (45+/30+)

5 burpees

>> On-Ramp

Scale run to 200 meters if you do not have at least 20 seconds rest between rounds

Kim T.K. and her son, William, are among the growing membership of awesome parent/youth duos. We love our CrossFit Upcountry fit families!

100614 WOD

A. 5:00 with teams of two:

Partner A: Run 100-meters with med ball + 10 wall balls

Partner B: ME med ball sit-ups

Switching; score is sit-ups. Team with most sit-ups won’t do 10 muffin tops.

B. Back squat

75% x 5

85% x 3

95% x 1+

Use an experienced spotter on your final set

C. For time:

10-8-6-4-2 *

Hang full cleans (135/95)

Ring dips

* 15-yard shuttle run between each round

>> On-Ramp

For time:

10-8-6-4-2

Dumbbell hang full cleans

Parallette dips

* 15-yard shuttle run between each round

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bar star

Josh brought Christmas early and thoroughly cleaned and oiled the barbells on Sunday. We’re so thankful! Be sure to chalk up today and spend a silent moment in gratitude for Josh’s superb cleaning skills.

100414 WOD

A. Group warmup

B. Stretch

C. 1:00 ME at each station

• wall balls (20/14) to 10′

• row for calories

• Russian kettlebell swings (53/35)

• slam balls (20/15)

• HR push-ups

Three rounds, resting 1:00 between each. Score is total reps.