WOD #2 Week of August 25th

Lacrosse ball smash of calf

Lacrosse ball smash of calf

Warm Up 

Complete 2 rounds

  • 200m run
  • 10 arm circles 
  • 10 frankenstein kicks 
  • 10 sit-ups 
  • 10 walking lunges 

 

Lacrosse Ball soft tissue work

  • Work ball of feet (2 mins each foot)  shoes off 
  • Work calf and achilles (2 mins each leg) 

WOD 

AMRAP-10 (Complete as many rounds + reps as possible) – Post results to comments 

  • 25 Double Unders
  • 10 Push-Ups 
  • 10 Flutter kicks 
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WOD #1 for Week of Aug. 25th

Dumbbell Thrusters!

Dumbbell Thrusters!

Warm Up 

  • 400m run
  • 10 Frankenstein kicks 

then complete 3 rounds of the following:

  • 15 Air squats
  • 15 sit-ups 

Stretches 

  •  Samson Stretch (2 mins each leg)

WOD 

AMRAP-10 (As many rounds as possible) Post completed rds and reps to comments

  • 10 Dumbbell Thrusters (use comparable weight as Week 4 WOD #2) :Ok to add a little more weight 7.5#, 10#, 15# ladies 10#, 15#, 20# DB men) 
  • 10 burpees 

 

ROAD TRIP – Yoga/Mobility WOD – Sunday @ 8am Blandair Regional Park, Columbia, MD

ROAD TRIP – Yoga/Mobility WOD – Sunday @ 8am Blandair Regional Park, Columbia, MD

REMINDER:  Tomorrow Sunday Aug. 24th we will meet @ The Blandair Regional Park @ 8am for a CrossFit Mobility/Yoga WOD lead by Hilary. 

Please bring: 

  • Yoga Mat or large beach towel 
  • Water bottle
  • Dress appropriate for stretching and we WILL have a light workout as part of the class
  • Time: 8:00am for both classes 
  • Note: There will be no 7:15 or 8:45 Garage WODs this Sunday

Blandair Regional Park;  5750 Oakland Mills Road Columbia MD 21045

2nd WOD for Week of August 17th

burpee

Warm Up 

  • 400m run 

then complete 3 rounds of the following 

  • 10 air squats 
  • 10 sit-ups 

WORKOUT of the Day 

AMRAP-10 

  • 10 Floor Press (watch video if you missed class on Sunday) – Use medium weight dumbbells (7.5#-25#)women / 10-30# men – Use am empty barbell if you’re working out in a gym with barbells 
  • 10 Seated Dumb Bell Press (use lighter weighted dumbbells) 5-10# ladies/ 7.5-20# men – VIDEO 
  • 10 Burpees 

 

 

1st Workout of the Week of Aug. 17th

goblet_squatone_dumbbell_workout_goblet_squat_191ark5-191arki

Warm-Up 

complete 2 rds of the following 

  • 200m run
  • 10 arm circles forward 
  • 10 arm circles backwards
  • 10 frankenstein kicks
  • 10 push-ups

Workout of the day (WOD) – Please record your round + partial reps completed to comments on the blog 

AMRAP 10 – (As many rounds + reps in 10 minutes) 

  • 400m run
  • 10 goblet squats (use a medium weight dumbbell 10-20# women/ 15-30# men) 
  • 10 walking lunges 

Week 5 Workout – Sunday August 17th


IhateFGB

New skills

  • Goblet Squat 
  • Box Jump / Step-ups 
  • Floor Press 

Skill review

  • Thrusters
  • Sumo-deadlift high pull
  • Rowing for Calories 

Warm Up 

2 Rounds 

  • 200m run 
  • 10 arm cirlcles
  • 10 frankenstein kicks
  • 10 walking lunges 

Workout of the Day 

Fight Gone Bad (modified) 

3 rounds for max repetitions 

  • 1 min thrusters 
  • 1 min sumo dead-lift high-pull 
  • 1 min box jumps or step-ups 
  • 1 min row for calories 
  • 1 min rest 

 

After WOD Sesh coached by AJ:

– Skills

  • KW OHS 
  • Sotts press
  • narrow grip overhead squats
  • Hand-stand hold, active shoulders 
  • Snatches from blocks

WOD 

3 rounds (2 mins rest after each round) 

  • 500m row
  • 10 reps each arm – KB Overhead squats (15#) 
  • 200m run
  • 10 Overhead Squats (95#) 

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WP_20140817_10_15_58_Pro

2nd WOD week of Aug. 11th

I'll use my dumbbells, thank you!

I’ll use my dumbbells, thank you!

 

Warm up 

25 double unders or 25 fast, high singles

then…

  • 25 air squats
  • 12 push-ups  
  • 15 air squats 
  • 9 push-ups  
  • 10 air squats 
  • 6 push-ups 

Workout 

AMRAP-10 (Note rds and reps to comments)