Warm Up:
Group DROM
Mobility/Skill:
Hip and ankle mobility drills
WOD:”Nancy” 5 rounds for time;
400m run
15 OHS
Lisa (right) with workout buddy, Erin, is the reigning Diva!!
Lisa jumped 101 consecutive doubles Wednesday during the warm up!
A couple other noteworthy accomplishments this week…
Jason butterfly kipped all 100 of his pull ups in the Hero WOD Bradley!
Lindsay was the fastest female in the 2:00 minute row!
Warm Up:
Burgener
Mobility/Skill:
L-sit holds and kicks
Strength:
Wendler Press
WOD: 5 rounds for time;
35 double unders
25 sit ups
15 push ups
5 power snatch
Gabby broke her elbow when she lost her grip hanging from the pull up bar. She got a cast on her arm and didn’t miss a day. What’s YOUR excuse?
The box is growing!
Among the many new faces please welcome Nicole and Kathe!
It’s time for a team WOD!
Warm Up:
Double unders practice (yes, AGAIN!)
Row 2 minutes AFAP (yup, AGAIN!)
Greg Amundson warm up. BTW, check out CrossFit Amundson! They are moving into a HUGE 14,000 square foot new place in January!
Skill/Mobility:
3 x 5 dead hang pull ups
Between each set you will be given a different mobility stretch to do
WOD: 15 min AMRAP in two person teams;
3 rounds of the sequence:
dumbbell squat clean/dumbbell thruster/dumbbell lunge (one each leg)
After first partner completes the sequence the other partner performs the set.
Trade off until the 15 min time is up. Score is total number of sets per team.