Warm up
800m run or 100 double unders or 2x singles
Then complete 3 rds not for time
10 air squats
10 burpees
10 bird dogs

WOD
Complete 3 rds for time
20 single arm db snatches (10 each arm)
15 goblet squats (use same weight as snatches)
10 strict push-ups

Cahba 9:31 (30# db) Rx

Warm-up

400-800m run

3 rds not for time
15 air squats
10 situps
5 pull-UPS
30 sec hold bottom of squat
Metcon
AMRAP-10
5-BURPEES
10- SITUPS
15- Goblet squats

results

Julie D. 8rds 10# (first CrossFit WOD)

Cahba 7+ 5 (25#)

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Warm up
400m run

3 rds
5 strict pull UPS
10 burpees
15 air squats
30 sec. hold bottom of squat

Backsquat (in smith machine 😦 ) ‘–down the stairs’
Work up to 50% of 1rm
20 reps rest 2 min between each set
15 reps
10 reps
5 reps

50 double unders or 800m run buyout -not for time

10 min Mobility – lax ball smash
– glutes
– hamstrings
– calves

AaNot for timd100

Warm up

400m run

3rds
5 burpees
10 pull-up or ring rows or bent over rows (db each arm) or Lat Pull down if your gym has this machine.
5 T2b or 10 high knee raises
WOD
5rds for time use same weight for both movements, therefore light weight.
10 thrusters
10 db deadlift

Cahba: Orlando hotel 5:58 30# db’s

warm up

complete 2 rds not for time

25 double unders(practice double count each missed attempt as 1 single)

25 air squats

10 bird dogs

WOD

10 rds for time

10 walking lunges (back knee kisses the floor, front knee tracks over ankle but not over toes)

10 push-UPS (use stairs or box or chair if not strict, back straight as a board)

15 double unders or 2x singles

record time

Cahba 19:01 (outdoors, high humidity, beat my time)

10 u

Sandbag Runs – Watch the video clips

So sad our last class for this session.  It was fun, you all did fantastic. Can’t wait to start the next session.  Will email dates soon.

Warm up 

• 400m run

Complete 3 rounds not for time

• Forearm to instep (3 each side)
• 3 Inch worms
• 5 body rows
• 10 goblet squats
• 10 bird dogs

Re-Test Week 1 WOD (are you more fit than week 1) 

• 5 Push-Up (Strict/ from box or table)
• 10 sit-ups
• 15 squats

Results

• Liz  9+10 rds
• Jillian B. 8+14
• Esther 8+1
• Guichi 7
• Rosa 6
• Farrah 6+25

Did you improve over week 1?  Looks like it. 🙂

Partner WOD (team of 2 complete the following)  – 15min time cap 

3 rds for time

• 20 Burpees (1 working at a time)
• 200m sandbag carry (run together)
• 30 PushPress (Partner hold plate overhead while other works)

Results 

• Jillian + Liz (13:09)
• Farrah & Guichi (13:29)
• Esther + Rosa (13:52)

Here’s a great article that explains why I don’t prescribe knee push-ups.  In short you don’t get stronger, read why if you’re curious.

https://breakingmuscle.com/strength-conditioning/why-you-should-never-do-a-pushup-from-your-knees

Warm up

Complete 3 rds of the following

• 50 single under jump rope
• 5 Burpees
• 10 bird dogs
• 10 walking lunges

Skill / Strength

use lacrosse ball – 6-8 mins of lacrosse ball mobility

• 2 mins at bottom of foot (2 mins each foot) – watch video
• 2 mins on glutes & hamstrings
• continue as needed

MetCon 

Push-Up / Sit-up reverse ladder (strict or box or stair push-ups – no knee push-ups) 

Complete 10-9-8-7-6-5-4-3-2-1 (Push-Ups) / coupled with 1-2-3-4-5-6-7-8-9-10 sit-ups

Ex:

rd 1 (10 push-ups/1-sit-ups)

rd 2 (9push-ups/2 sit-ups)

rd 3 (8 push-ups/3 sit-ups)

etc. etc.

finish with 1 push-ups / 10 sit-ups

Record time