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CrossFit WOD 04272017

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Section Summary – details in members only area.

  • Group Warm Up
  • Skill WOD
  • 14 min Partner EMOM
    :20 sec  assault bike/Ski Erg
    :40 sec rest
    *Guys shoot for between 75-95rpm. If you can hold above 90/95 the whole time you’re a stud.  girls should be between 60-80rpm.
    *For ski erg
    Men: Above 1400 cals *minimum
    Girls:Above 1000 cals *minimum
    *Score is total cals
    *alternating between the two with a partner.
  • Post Class – Extra Credit and Cool Down

CrossFit WOD 04242017

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-Individual Pre-class prep
Week 3 Aerobic progression – 11min easy jog or machine
-Group Warm Up
-Barbell WOD
-Metcon – EMOM 12min
1st min – 20 WB 20/14
2nd min – 70 DU or SU
Extra Credit
Week 3 Aerobic progression – 11min easy jog or machine
Cool Down
*We don’t post everything here.  Come on in or visit the members only page for details.

CrossFit WOD 04202017

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Individual Pre-class prep
Aerobic Capacity – 9min easy jog or machine
 Group Warm Up (No Measure)
Run 1 lap then
3 rounds
10 band shuffle left then right
10 band squats
5 reps straight leg raise to front and back each
Then 3 rounds
5 push ups
5 ring rows
10 band pull aparts
10 front, lateral and bent raises
Guest Double Under Clinic
Then
Coleman’s BDAY WOD

25 Rounds:
1 Power Clean 225/155
3 SHSPU
5 Wallball 30/20/14
*25 Minute CAP
Cool Down / Extra Credit
Aerobic Capacity – 9min easy jog or machine