Sunday Oct. 27th WOD

Sunday WODs

Warm-up

WOD:

Burpee “Fran”

21-15-9

  • Thrusters
  • Burpees

Strength

Back Squat

2-2-2-2-2

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WODs for the Week of Oct. 14th

WOD #1

Warm up:

  • 20 Air Squats
  • 20 Jumping Jacks
  • 10 Burpees

Stretch

  • Samson Stretch

WOD:

Post Time:  Scale reps as needed

  • 50 Push-ups
  • 50 Sit Ups
  • 50 Push-Ups (yes more push-ups)
  • 50 Walking Lounges

After-party

  • Mobility

WOD#2

Warm Up:

  • 25 Air Squats
  • 10 Burpees

WOD: #2

  • 5k Run for time:  (Scale as needed)
  • Scales: Run 2 miles or Run 1 mile
  • Run / Walking is ok.  Just finish.
  • Preferably run outdoors, use a phone app or map to plan your distance and go.

WOD #3:

 Warm up

  • 10- Inch Worms
  • 20- Jumping Jacks
  • 30 – Air Squats
  • 20 – Push Ups
  • 10 – Sit-ups

WOD #3

From CrossFit.Com Oct. 13th

http://www.crossfit.com/mt-archive2/008998.html

Use Dumb bells if you can’t get into the gym.

Choose a load about 70-80% of your 1rep max

Resting 60 seconds between sets: 


Bench press 2-2-2-2-2-2-2-2-2-2

Record Weight lifted.  Use same weight for all sets.

After Party

  • Run 800M

WODs for the Week of Sept. 9th

WOD #1

 

Warm Up:

25 Air Squats

25 Double Unders (Jump rope) or 50 Singles

Stretching:  Samson Stretch

Video for samson stretch, remember to keep your knee over your ankle.

WORKOUT #1

AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!

15 – Sit-Ups
10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero. 🙂
A Thruster is a combination of a squat with a push press.  Here’s a video of correct Thruster Form.  Watch before completing, take breaks if needed.   Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.

 

WOD #2

Warm-Up

2 rds of:

10 Burpees

1/2 Mile or 800m run

 

AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!
25 Double Unders or fast singles or 2 for 1 singles
10 Push-Ups