Final Class – Sunday June 28th – Re-Test + Partner WOD

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.

awww-3-sad-face

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)
Advertisements

Workout for Thursday June 25th

2014-02-026 P1010720-2

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

Workout for June 23rd – Tuesday

anniekettlebellswing_2

Warm up

  • 400m run

complete 3 rounds of the following

  • Forearm 2 instep stretch (3 each side) Hold for 10-15 sec.
  • 10 air squats
  • 3 inch worms
  • 30 flutter kicks

Skill/Strength

– Seated db press 5 sets of 8 reps (note weight, increase weight as heavy as possible)

MetCon

Complete the following for time (note time)

21-15-9

  • kettle bell or dumbbell swings
  • burpees
  • 2x jump rope

record time

Sunday June 21st – Fathers day WOD

522_1522_2

Warm-Up

  • 400m run

3rds not for time

  • F2I (3 each side)
  • active hold bottom of squat (30 secs)
  • 10 sit ups
  • 10 russian kb swings
  • 10 pac pass throughs

Strength / Skill

  • Overhead squat pvc
  • (5×3) Overhead squat

22-14-8 “unilaterally”

  • DB Snatch (alt half each side)
  • Single Arm OHS Squat (alt half each side)

200m run after each rd

Results

  • Farrah 10#/5#/Gn box (8:20)
  • Guichi 15#/10# (8:32)
  • Liz 10#/5#/Gn box (8:46)

after class

  • Cahba 5:47 (30#)

Workout for Thursday June 18th – Double

hqdefault-3 crossfit-double-under

Warm Up

  • 400m run or 100 single unders or 50 double unders

Complete 3 rds not for time (slow and controlled)

  • forearm to instep stretch (4 each side)
  • 10 bird dogs
  • 30 heel touches – watch demo
  • 5 wall squats (hands up, weight back in heels)

Strength / Skill

Practice double unders for 10 minutes 

MetCon

AMRAP – 12 (set clock for 12 minutes) “45”

  • 24 – Double unders or 2x for Single Unders
  • 12 Sit-ups
  • 9 –  Burpees

Workout for Tuesday June 16th

chair-dipwalking-lunges

Warm Up

Complete 3 rounds not for time (slow and controlled)

  • 50 Single under jump ropes
  • Forearm to instep stretch (4 each side 10-15 seconds each side)
  • 4 inch worms
  • 10 wall squats (remember squat therapy) do 5 stop adjust and complete next 5 (make #10 look as good as #1)
  • 10 sit-ups

Strength / Skill

Complete 5 sets of each

  • 5 – Dumbbell bent over row (5 each arm)
  • 5 – push-ups (use stair or bench, no knees)

MetCon

AMRAP-10