3.20.14 "Pre-WOD"

March 19, 2014

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FITNESS

STRENGTH
1 RM Turkish Get Up

“Pre-WOD”
200m Run
20 HR Pushups
20 GHDSU
20 Calorie Row
20 Air Squats
20 KB Swings (70,53)
20 Calorie Row
20 Walking Lunges
20 Burpee Pullups (guys 8ft bar/girls 7ft bar)
200m Run

-you may start at different stations, or stager starts
-also 20 KB SDHP(53,35) may substitute for rower

COMPETITION
OLY
EMOTM 10
Snatch Ladder
Start at 50-60% 1RM and ADD 10lbs exactly each minute

METCON
“Pre-WOD”
200m Run
20 Pushups
20 GHDSU
20 Calorie Row
20 Air Squats
20 KB Swings (70,53)
20 Calorie Row
20 Walking Lunges
20 Burpee Pullups (guys 8ft bar/girls 7ft bar)
200m Run

EXTRA CREDIT

CORE
3 Rounds
Max Ring L-Sit Holds

ENDURANCE
(Thur-Fri-Sat)(only pick one day a week to do this workout)
TABATA
Row, Airdyne or Treadmill Hill Sprint (12 incline)

ANNOUNCEMENTS

Saturday MARCH 29th
Mobility and Strengthing Seminar
with Coach Elaine and Coach Page
3+ Hours for Only $30
-More Info Coming Soon-

This Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“DOUBLE UNDERS”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

Comments

comments

About the Author
  1. Willhuntforfood Reply

    team rac
    joe 10:54 rx
    tim 10:55 rx
    paul 13:20 rx
    brian l 13:47 rx
    boob 15:03 55 lb kb

  2. Adam Reply

    WOD: 14:15 RX
    TGU 1 RM: 70#

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